Beginner full body

Three simple whole-body sessions a week with a day of rest between. Learn the basic lifts, add a little weight when every set feels solid.

Level: Beginner
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: General fitness
Focus: Full body

The weekly sessions

Full body A

Exercise	Sets × reps	Rest	Technique
Goblet squat	3 × 8	90 s	Brace your trunk, sit down between your hips, push the floor away.
Dumbbell bench press	3 × 8	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Plank	2 × 30 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Full body B

Exercise	Sets × reps	Rest	Technique
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Dumbbell shoulder press	3 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Dead bug	2 × 8	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

Full body C

Exercise	Sets × reps	Rest	Technique
Dumbbell Romanian deadlift	3 × 10	90 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Push-up	3 × 8	90 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Reverse lunge	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Glute bridge	3 × 12	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.

How to progress

Stay at the same weight until you can do every set at the top of the rep range with good form and 2 reps left in reserve (about RPE 8), then add the smallest jump available, about 2-5%. Aim to add a rep or a little weight most weeks, not every session.

Easier weeks

Beginners rarely need a planned deload. Take an easier week (about half the sets) if you feel run down, sleep badly or technique slips.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.