BEGINNERGYM45 MIN
Full Body Foundation
Three big movements, three times a week. Where every transformation starts.
- Beginner
- Gym
- Strength
- Full body
EQUIPMENT
- Barbell or dumbbells
- Bench
- Cable or band
WARM-UP
- 5 min easy bike or rower
- 10 bodyweight squats, 10 glute bridges, 10 band pull-aparts, 2 rounds
COACH NOTE
Add a little weight each week while you can hit every rep cleanly. If the last rep is ugly, stay at that weight.
Main lifts
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Goblet squatChest tall, sit between your heels. | 3 | 10 | 90s |
| Dumbbell bench press | 3 | 10 | 90s |
| Seated cable row | 3 | 12 | 75s |
Accessories
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Romanian deadlift (dumbbell) | 2 | 12 | 60s |
| Plank | 3 | 30 to 45s | 45s |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.