Beginner Full Body Workout
Perfect starter program for building strength and muscle foundation with compound movements 3 days per week.
Beginner3 days/week4 weeks
Program Overview
Who this is for: New lifters or those returning to fitness after a break
Progression: Increase weight by 5-10 lbs each week while maintaining proper form
This beginner full body program focuses on compound exercises that build overall strength and muscle mass. By training major muscle groups 3 times per week, you create optimal stimulus for growth while allowing adequate recovery time.
Weekly Split
Day 1 - Full Body A
Barbell Squat3 sets8-12 repsRest: 90 seconds
Barbell Bench Press3 sets8-12 repsRest: 90 seconds
Bent Over Barbell Row3 sets8-12 repsRest: 90 seconds
Overhead Press3 sets8-12 repsRest: 60 seconds
Deadlift1 sets5-8 repsRest: 120 seconds
Day 2 - Rest
Rest day - Focus on recovery and nutrition
Day 3 - Full Body B
Barbell Squat3 sets8-12 repsRest: 90 seconds
Incline Dumbbell Press3 sets8-12 repsRest: 90 seconds
Pull-ups or Lat Pulldowns3 sets6-10 repsRest: 90 seconds
Dumbbell Lateral Raises3 sets10-15 repsRest: 60 seconds
Romanian Deadlift3 sets8-12 repsRest: 90 seconds
Day 4 - Rest
Rest day - Focus on recovery and nutrition
Day 5 - Full Body C
Leg Press3 sets10-15 repsRest: 90 seconds
Dumbbell Bench Press3 sets8-12 repsRest: 90 seconds
Seated Cable Row3 sets8-12 repsRest: 90 seconds
Face Pulls3 sets12-15 repsRest: 60 seconds
Plank3 sets30-60 seconds repsRest: 60 seconds
Day 6 - Rest
Rest day - Focus on recovery and nutrition
Day 7 - Rest
Rest day - Focus on recovery and nutrition