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Beginner Full Body
Beginner3 days/weekBarbellDumbbellCableMachine
Three full-body days per week built around the basic barbell lifts, with a few accessories so every muscle group gets weekly work. Simple to run and easy to progress: add a little weight each session.
Who it's for
New lifters in their first year of training, or anyone returning after a long break.
How to run it
Train three non-consecutive days per week. Start light, focus on form, and add 2.5 kg (5 lb) to a lift whenever you complete all its sets.
Day 1
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 5 |
| Barbell Bench Press | 3 | 5 |
| Barbell Row | 3 | 8 |
| Plank | 3 | 45s |
Day 2
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 1 | 5 |
| Overhead Press | 3 | 5 |
| Lat Pulldown | 3 | 10 |
| Dumbbell Lateral Raise | 2 | 12 |
| Dumbbell Curl | 2 | 12 |
Day 3
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 5 |
| Dumbbell Bench Press | 3 | 8 |
| Seated Cable Row | 3 | 10 |
| Standing Calf Raise | 3 | 12 |
| Hanging Leg Raise | 3 | 10 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
6
Shoulders
4.4
Back
6.1
Biceps
6.5
Triceps
4.5
Core
6.1
Quads
6.5
Hams
2.5
Glutes
7
Calves
3
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Origin: Based on classic novice linear-progression templates, with accessory work added for balanced weekly coverage.