Home Multi-Gym Full Body Plan for Beginners
Flexible 2-day A/B full body plan for a home multi-gym. 2-3x per week, ideal for beginners with irregular schedules.
18-402-3x per week (A/B alternating)Muscle building, general fitnessmachine, cable, body only
Workout A — Full Body (Push Focus)
6 exercises- Brustpresse (Maschine)3 × 8-12
RPE 7, his machine: vertical chest press
- Butterfly (Pec Deck)2 × 10-15
RPE 7, his machine: pectoral contractor
- Trizeps-Pushdown (Stange)2 × 10-12
RPE 7
- Beinstrecker (Maschine)3 × 10-12
RPE 7, controlled tempo
- Kniebeuge (Bodyweight)3 × 10-15
RPE 7, supplements missing compound leg movement
- Plank (Unterarmstütz)2 × 20-30
Hold in seconds, RPE 6-7
Workout B — Full Body (Pull Focus)
6 exercises- Latzug breit (zur Brust)3 × 8-12
RPE 7, his machine: lat pushdown
- Rudern am Kabelzug (sitzend)3 × 8-12
RPE 7, his machine: low row
- Bizeps-Curl am Kabelzug (stehend)2 × 10-12
RPE 7, his machine: standing arm curl
- Beinbeuger liegend (Maschine)3 × 10-12
RPE 7, his machine: standing leg curl
- Glute Bridge (Bodyweight)3 × 12-15
RPE 7, glute activation
- Dead Bug2 × 8-10
RPE 6-7, slow and controlled
Why This Plan?
An A/B full body split is the optimal structure for beginners (ACSM Guidelines 2021): maximum training frequency per muscle group with minimal time investment. The push/pull focus split ensures every muscle group is stimulated 2-3x per week — the optimal frequency for hypertrophy identified by Schoenfeld et al. (2016). Exercise selection fully utilizes his available multi-gym and supplements missing compound leg movements with bodyweight squats and glute bridges. RPE stays at 6-7 so a beginner can learn proper technique before intensity increases.
MS-2ZA2
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