Beginner3 days / week45-60 min sessions10 exercises
Full Body Fundamentals
Total-body strength
Train every major muscle group three times a week on an alternating A/B schedule. You learn the core barbell patterns early, build a base of strength, and recover fully between sessions.
Session progress
0 / 10 exercises
01
Workout A
- Barbell Squat
Focus on clean reps, not heavy ones.
- Sets
- 3
- Reps
- 5
- Rest
- 90-120s
- Sets
- 3
- Reps
- 8
- Rest
- 90s
- Sets
- 3
- Reps
- 8
- Rest
- 90s
- Face Pull
Shoulder health first.
- Sets
- 3
- Reps
- 15
- Rest
- 60s
- Sets
- 3
- Reps
- 30-45s hold
- Rest
- 60s
02
Workout B
- Deadlift
Stop each rep perfect.
- Sets
- 3
- Reps
- 5
- Rest
- 120s
- Sets
- 3
- Reps
- 8
- Rest
- 90s
- Sets
- 3
- Reps
- 10
- Rest
- 90s
- Hanging Leg Raise
Knee tucks if needed.
- Sets
- 3
- Reps
- 8
- Rest
- 60s
- Sets
- 3
- Reps
- 20 total
- Rest
- 60s