Gym Plus

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Full Body

Full Body Beginner

Full Body Beginner is a foundational 3-day plan ideal for newcomers looking to build strength, balance, and proper technique.

This program focuses on full-body workouts, ensuring all major muscle groups are engaged.

Perfect for beginners aiming to establish a solid fitness foundation.

60 min

3 days/week

strength

Upper Body Basics
This beginner-friendly workout is great for anyone looking to strengthen their upper body foundation.
Bench presses, incline presses, flyes, and push-ups hit your chest and shoulders from every angle.
Expect better posture, stronger arms, and a solid base for future progress.
60 min
4 exercises
strength
moderate

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beginner

Chest
Bench Press
3 × 12
A powerful exercise to build chest, shoulder, and tricep strength.
Chest
•
Triceps
•
Delts
Chest
Incline Dumbbell Press
3 × 12
Boost your upper chest strength and improve your posture.
Upper Chest

Day 2 - Lower Body Strength

Get ready to power up your lower body with today's strength-focused workout. We're targeting your quads, hamstrings, glutes, and calves with classic moves like squats, leg presses, lunges, and calf raises. Expect a moderate intensity session that will build muscle and boost your overall strength. Let's crush it and feel the burn!

Get ready to fire up your core and elevate your heart rate with our Core & Cardio Blast! This workout focuses on strengthening your abs and obliques while giving you a light cardio boost. Expect a mix of planks, crunches, and twists that will enhance your core stability and endurance. Perfect for building a strong foundation and burning calories, this session is your go-to for a balanced fitness routine.

Chest

Dumbbell Fly
3 × 15

Stretch and contract your chest muscles using dumbbells.

Chest

Push-Ups
2 × 10

Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.

Chest

•

Shoulders

•

Triceps

Legs

Squat
3 × 12

A versatile lower body exercise that builds strength and stability.

Quads

•

Glutes

•

Hamstrings

Legs

Leg Press
3 × 15

A safe and effective lower body exercise using a machine to build strength and muscle mass.

Quads

•

Glutes

•

Hamstrings

Legs

Lunges
2 × 12

A dynamic lower body exercise to build strength, balance, and flexibility.

Quads

•

Hamstrings

•

Glutes

Legs

Calf Raise
3 × 15

A simple yet effective move to build strength and size in your calves.

Calves

Core

Plank
3 × 30 sec

Hold this static position to fire up your core and build endurance.

Abs

•

Obliques

•

Deep core

Core

Crunch
3 × 15

Classic ab move to strengthen your core and build definition.

Abs

Core

Bicycle Crunch
2 × 12

A great way to hit your upper abs, lower abs, and obliques all in one move.

Abs

•

Obliques

Core

Russian Twist
2 × 15

A great rotational move to build strong obliques and improve core stability.

Obliques

Gym Plus

Plans Workouts Exercises

Full Body Beginner

Bench Press3 × 12

Incline Dumbbell Press3 × 12

Dumbbell Fly3 × 15

Push-Ups2 × 10

Squat3 × 12

Leg Press3 × 15

Lunges2 × 12

Calf Raise3 × 15

Plank3 × 30 sec

Crunch3 × 15

Bicycle Crunch2 × 12

Russian Twist2 × 15

Bench Press
3 × 12

Incline Dumbbell Press
3 × 12

Dumbbell Fly
3 × 15

Push-Ups
2 × 10

Squat
3 × 12

Leg Press
3 × 15

Lunges
2 × 12

Calf Raise
3 × 15

Plank
3 × 30 sec

Crunch
3 × 15

Bicycle Crunch
2 × 12

Russian Twist
2 × 15