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Full body for beginners

Two alternating full-body sessions that teach the basic movements. A good first gym program.

  • 3 days a week
  • About 45 min
  • Gym
  • Beginner
  • 8 weeks

The sessions

Train 3 days a week and rotate through the 2 sessions in order: after the last one comes the first again.

1Full body A

  1. Goblet squat3 × 10
  2. Dumbbell bench press3 × 10
  3. Seated cable row3 × 10
  4. Romanian deadlift3 × 10
  5. Plank3 × 30 s

2Full body B

  1. Leg press3 × 10
  2. Lat pulldown3 × 10
  3. Seated dumbbell press3 × 10
  4. Glute bridge3 × 12
  5. Dead bug3 × 10

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

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Healti provides general information about nutrition and training. It is not medical advice.