GENERAL FITNESSBEGINNER3x/week · 8 weeks~35 min per session
Full-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.
Equipment: Barbell, Bench, Cable machine, Dumbbell, Gym mat, Incline bench
Download PDFDay 1 — Full Body A
~35 min · Barbell, Bench, Cable machine, Dumbbell- Dumbbell Goblet 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
Day 2 — Full Body B
~35 min · Barbell, Cable machine, Gym mat- Barbell Romanian Deadlift (RDL)3 × 6-10 · 120s rest
- Overhead Press3 × 8-12 · 90s rest
- 1-Arm Half-Kneeling Lat Pulldown3 × 8-12 · 90s rest
- Crunches3 × 12-15 · 45s rest
Day 3 — Full Body C
~35 min · Barbell, Dumbbell, Incline bench- Walking Dumbbell Lunge3 × 10-12 each leg · 90s rest
- Incline Bench Press - Barbell3 × 8-12 · 90s rest
- Dumbbell Bent Over Face Pull3 × 12-15 · 60s rest
- Alternating bicep curls3 × 10-12 · 60s rest