Beginner
Foundations
Three full body sessions a week to learn the key movements and build a base.
- Weeks
- 4
- Days a week
- 3
- Goal
- Build a base
- Start
Session 1
Full body A
Squat, press, pull
- Goblet squat
90 s rest2 swaps
3 × 10
- Dumbbell bench press
90 s rest3 swaps
3 × 10
- Wide-grip lat pulldown
90 s rest4 swaps
3 × 10
- Glute bridge
60 s rest
3 × 12
- Forearm plank
45 s rest
3 × 30 sec
- Start
Session 2
Full body B
Legs, shoulders, back
- Leg press
90 s rest3 swaps
3 × 12
- Seated dumbbell shoulder press
90 s rest3 swaps
3 × 10
- Close-grip seated cable row
90 s rest5 swaps
3 × 12
- Reverse lunge
60 s rest
2 × 10
- Bird dog
45 s rest
2 × 8
- Start
Session 3
Full body C
Hinge, press, row
- Dumbbell Romanian deadlift
90 s rest2 swaps
3 × 10
- Machine chest press
90 s rest2 swaps
3 × 12
- Dumbbell row
90 s rest3 swaps
3 × 10
- Leg extension
60 s rest3 swaps
2 × 12
- Crunch
45 s rest
2 × 15