Beginner · Workout Plan
Beginner Full-Body Plan
If you're new, this is where to start. Two simple full-body workouts (A and B) alternated three times a week build the movement patterns and base every advanced program is built on. Focus on form and steady progression, not intensity — leave 2–3 reps in the tank while you learn the lifts.
●3 days/week●Beginner●Full Body A/B
Workout A
Full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Goblet Squat | 3 | 8–10 | 2–3 |
| Dumbbell Bench Press (or Push-Up) | 3 | 8–10 | 2–3 |
| Lat Pulldown | 3 | 10–12 | 2–3 |
| Dumbbell Shoulder Press | 2 | 10–12 | 2–3 |
| Plank | 3 | 30–45s | — |
Workout B
Full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Romanian Deadlift | 3 | 8–10 | 2–3 |
| Leg Press | 3 | 10–12 | 2–3 |
| Seated Cable Row | 3 | 10–12 | 2–3 |
| Incline Dumbbell Press | 2 | 10–12 | 2–3 |
| Dumbbell Curl | 2 | 12–15 | 2–3 |
How to run it
- Alternate A and B across three days: week 1 = A/B/A, week 2 = B/A/B.
- Form first. Add a small amount of weight only once you can hit the top of the rep range with clean technique.
- 2–3 reps in reserve is plenty as a beginner — you'll grow fast without grinding to failure.
Evidence base: Morton et al. (2018) · Schoenfeld et al. (2016)
Make it yours.
Swap exercises for your equipment, set your days, and track progression — our free generator personalises this plan in 60 seconds.