Beginner General Fitness
The Minimalist
Maximum results with minimum time investment
For busy professionals who want results without living in the gym. This efficient 3-day full body program hits all major muscle groups with compound movements. Each session is under 45 minutes but delivers serious gains.
3
Days/Week
8
Weeks
40
Min/Session
15
Exercises
Weekly Schedule
Day 1: Full Body A
Push Emphasis
1 Goblet Squat
3 × 10-12 2 Dumbbell Bench Press (Flat)
3 × 8-10 3 Dumbbell Single-Arm Row
3 × 8-10 4 Dumbbell Shoulder Press
3 × 10-12 5 Plank
3 × 30-45 sec Day 2: Full Body B
Pull Emphasis
1 Romanian Deadlift (RDL)
3 × 10-12 2 Push-ups
3 × AMRAP 3 Dumbbell Single-Arm Row
3 × 8-10 4 Bodyweight Lunge
3 × 10 each 5 Barbell Curl
2 × 12-15 Day 3: Full Body C
Legs Emphasis
1 Goblet Squat
4 × 10-12 2 Dumbbell Bench Press (Flat)
3 × 8-10 3 Cable Lat Pulldown
3 × 10-12 4 Leg Curl (Seated)
3 × 12-15 5 Lateral Raises
3 × 12-15 Equipment Required
Dumbbell Bench
Target Muscles
Chest Back Shoulders Quads Glutes
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