Beginner Fullbody Workout

Beginner Fullbody Workout

Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.

When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you’re curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don’t want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.

Training Level: Beginner
Days Per Week: 3
Target Gender: Male & Female
Full Body Workout
Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12
Notes
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.
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