Beginner · Gym
Full Body · 3 days
To get started at the gym
- Days per week
- 3
- Sets per week
- 30
- Distinct exercises
- 10
- Goal
- Strength
- Sessions
- Full body A · Full body B
Three full-body sessions a week, each with a push, a pull, a leg movement and accessory work. The heavy lifts use machines or dumbbells: you learn the pattern without barbell technique being the bottleneck.
The sessions
Full body A38–48 min per session
- Goblet squat3 sets × 8–12 reps2.5 min rest
The safest way to learn to squat: holding the dumbbell at your chest keeps you upright and trains legs and core without the barbell's risk.
- Machine chest press3 sets × 8–12 reps2 min rest
- Machine lat pulldown3 sets × 8–12 reps2 min rest
Learn the vertical pull on a machine before progressing to the pull-up. Builds back and biceps on a guided path.
- Lying leg curl3 sets × 10–15 reps1.5 min rest
- Plank3 sets × 20–45 s1 min rest
Full body B38–48 min per session
- Dumbbell Romanian deadlift3 sets × 8–12 reps2.5 min rest
Teaches you the hip-hinge pattern —key to a healthy back— with light, controlled load. The foundation of the posterior chain.
- Machine shoulder press3 sets × 8–12 reps2 min rest
- Seated cable row3 sets × 8–12 reps2 min rest
- Leg press3 sets × 10–15 reps1.5 min rest
- Cable Pallof press3 sets × 10–12 reps1 min rest
Who it's for
For someone starting at the gym who can go three times a week. If you go twice, the two-day version covers the same ground with less slack; if you already handle the barbell comfortably, this one is short on stimulus.
How to progress
Every exercise has a range. When you hit the top of the range on all sets with clean technique, add weight next session and drop back to the bottom of the range. No rush: the range exists so the weight goes up only when your body allows it.
The mistake that ruins it
Swapping exercises every week. In full body each pattern shows up three times a week, and that repetition is the mechanism — it's what makes the weight climb fast early on. Rotating exercises dismantles it.
Load it in two taps
In the app this routine is created whole with one tap: exercises, sets and ranges already in place. Then you edit it however you like.
