WorkoutBeginner

Beginner Full Body Builder

4 weeks 3 sessions/week

StrengthFull BodyBeginner

About This Plan

A 3-day full-body strength routine designed for total beginners. Builds foundational strength, movement quality, and habit consistency over 4 weeks.

What You'll Get

Structured 4 weeks training program
3 workouts per week with rest days
Progressive overload and periodization built in
Exercise demonstrations and form cues
Warm-up and cool-down routines

Plan Overview

Category: Workout
Duration: 4 weeks
Level: Beginner
Sessions/Week: 3

Day-by-Day Schedule

7 days planned. Click any item to see the full demo or recipe.

Day 1

Day A — Full Body

band squat

3 × 10 · 90s rest

dumbbell bent over row

3 × 10 · 75s rest

band shoulder press

3 × 10 · 75s rest

3/4 sit-up

3 × 12 · 45s rest

bench pull-ups

3 × 8 · 90s rest

Day 2

Rest

Light walking + stretching.

Day 3

Day B — Full Body

band stiff leg deadlift

3 × 10 · 90s rest

band close-grip push-up

3 × 8 · 75s rest

assisted pull-up

3 × 6 · 90s rest

band concentration curl

3 × 12 · 60s rest

front plank with twist

3 × 20s · 30s rest

Day 4

Rest

Day 5

Day C — Full Body

barbell lunge

3 × 8 ea · 90s rest

dumbbell bent over row

3 × 10 · 75s rest

assisted chest dip (kneeling)

3 × 8 · 75s rest

air bike

3 × 30s · 30s rest

bear crawl

2 × 40s · 60s rest

Day 6

Rest

Day 7

Active Recovery

Rest

20–30 min walk; mobility work.

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