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See all plansFull-Body Beginner
A 3-day full-body split for people new to structured training. Each day targets the same major movement patterns — squat, push, pull, core — through a different mix of exercises, adding a rep or a little weight when every set feels solid.
Day 1 — Full Body A
- 1 Leg Box Squat3 × 8-12 · 90s rest
- Bench Press3 × 8-12 · 90s rest
- Alternating High Cable Row3 × 8-12 · 90s rest
- Adductor Side Plank3 × 30-45s · 60s rest
How it works
- 01
Pick a workout
Choose a ready-made plan that matches your goal and experience level.
- 02
Follow the exercises
Each day lists exact sets, reps and rest, with instructions for every move.
- 03
Eat smarter
Look up calories and macros for common foods as you plan meals.
- 04
No account required
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Coming later: personalised AI coaching that adapts these plans to your goals, equipment and history.