A powerful exercise to build chest, shoulder, and tricep strength.
Boost your upper chest strength and improve your posture.
Stretch and contract your chest muscles using dumbbells.
Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
A versatile lower body exercise that builds strength and stability.
A safe and effective lower body exercise using a machine to build strength and muscle mass.
A dynamic lower body exercise to build strength, balance, and flexibility.
A simple yet effective move to build strength and size in your calves.
Hold this static position to fire up your core and build endurance.
Classic ab move to strengthen your core and build definition.
A great way to hit your upper abs, lower abs, and obliques all in one move.
A great rotational move to build strong obliques and improve core stability.
Common questions about this plan: schedule, goals, equipment, and substitutions.
Both are 3-day beginner strength plans aiming at the same goal. The difference is how each session is structured.
Full Body Beginner (this plan) splits the week into an upper-body day, a lower-body day, and a core/cardio day. Each session focuses on one half of the body, so you do fewer exercises but spend more attention per movement.
Beginner Full Body Routine runs 3 different full-body sessions, each hitting every major muscle group with a smaller number of compound lifts.
Pick this plan if you like focusing on one body half per session and want a dedicated cardio day. Pick the other if you prefer practicing squat, press, and row every workout.
The plan budgets 60 minutes per session including warm-up. In practice:
If your sessions consistently run past 75 minutes, you're either resting too long between sets or chatting between exercises — set a 60-second timer. If they finish in under 40 minutes, you're probably skipping warm-ups or moving through working sets too fast for the load.
Yes — light-to-moderate cardio on rest days won't interfere with the 3 lifting sessions and can speed recovery. Good options: a 20–40 minute walk, easy cycling, or swimming. Avoid intense intervals or anything that leaves your legs sore the next day.
Don't schedule hard cardio the day before a lifting session, especially before the lower-body day. Recovery beats stacking workouts when you're starting out.