Beginner General Fitness
Beginner Full Body
Your first step into strength training
A simple, effective program for absolute beginners. Learn fundamental movement patterns with manageable volume. Full body training 3x per week maximizes learning opportunities and builds a solid foundation for future progress.
3
Days/Week
8
Weeks
40
Min/Session
15
Exercises
Weekly Schedule
Day 1: Full Body A
Learn the Basics
1 Goblet Squats
3 × 10 2 Dumbbell Bench Press
3 × 10 3 Dumbbell Rows
3 × 10 4 Dumbbell Shoulder Press
2 × 10 5 Plank
2 × 30 sec Day 2: Full Body B
Build Strength
1 Romanian Deadlifts
3 × 10 2 Push-ups
3 × AMRAP 3 Lat Pulldowns
3 × 10 4 Lunges
2 × 10 each 5 Bicycle Crunches
2 × 15 each Day 3: Full Body C
Develop Endurance
1 Dumbbell Squats
3 × 12 2 Incline Push-ups
3 × 12 3 Dumbbell Rows
3 × 12 4 Glute Bridges
3 × 15 5 Dead Bug
2 × 10 each Equipment Required
Dumbbell Bench
Target Muscles
Chest Back Shoulders Quads Glutes Core
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