Full body / Weekly plan
Beginner full body
A three-day gym routine built around squatting, pushing, pulling and hinging. Practice the essentials with moderate volume and a recovery day between sessions.
Your training week
Full body A
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Goblet squatSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell bench pressSee technique ↗ | 3 × 8–12 | 90sec |
 Lat pulldownSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell Romanian deadliftSee technique ↗ | 3 × 8–12 | 90sec |
 Forearm plankSee technique ↗ | 2 × 20–40sec | 60sec |
Full body B
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Dumbbell lungeSee technique ↗ | 3 × 8–10each side | 90sec |
 Seated dumbbell shoulder pressSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell bent-over rowSee technique ↗ | 3 × 8–12 | 90sec |
 Lying leg curlSee technique ↗ | 3 × 8–12 | 90sec |
| Forearm plankSee technique ↗ | 2 × 20–40sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Alternate A/B/A this week and B/A/B next week. Keep at least one non-lifting day between sessions. In your first week, two working sets per exercise are enough if three feel like too much.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.