Full body starter

Beginner, 3 days a week, 8 weeks

Three short full-body sessions a week that teach the main movements and build a base. Ideal if you are new to the gym or coming back after a break.

The days

1. 1Full body A

   • Goblet squats dumbbells 90 s rest 3 × 10–12
   • Dumbbell chest press flat 90 s rest 3 × 8–12
   • Lat pull down normal grip 90 s rest 3 × 10–12
   • Standing shoulder press dumbbell 90 s rest 2 × 10–12
   • Plank 60 s rest 3 × 30 s

2. 2Full body B

   • Romanian deadlift dumbbell 90 s rest 3 × 10–12
   • Machine chest press flat 90 s rest 3 × 10–12
   • Seated cable row V-bar machine 90 s rest 3 × 10–12
   • Leg press machine normal stance 90 s rest 3 × 10–15
   • Dead bug 60 s rest 3 × 10–12