Beginner Full Body Plan — 4 Weeks
Modern full-body training plan for beginners with smart progression and joint-friendly exercises
Day 1
6 exercises- Goblet Squat3 × 8-12
RPE 7-8. Start with moderate weight, perfect your form.
- Dumbbell Bench Press3 × 8-12
RPE 7-8. Controlled movement, full range of motion.
- One-Arm Dumbbell Row3 × 8-12
RPE 7-8. Each side separately, stable position.
- Seated Dumbbell Shoulder Press3 × 10-15
RPE 7. Back against bench, controlled movement.
- Romanian Deadlift (RDL)2 × 10-12
RPE 6-7. Focus on hip hinge, neutral back.
- Plank2 × 20-30s
Hold stable position, progress duration.
Day 2
6 exercises- Leg Press3 × 10-15
RPE 7-8. Safer than squats for beginners.
- Incline Dumbbell Press3 × 8-12
RPE 7-8. Incline bench around 30-45 degrees.
- Seated Cable Row3 × 10-15
RPE 7-8. Squeeze shoulder blades together.
- Machine Shoulder Press3 × 10-15
RPE 7. Machine provides more stability.
- Stiff-Legged Dumbbell Deadlift2 × 12-15
RPE 6-7. Feel stretch in hamstrings.
- Dead Bug2 × 8-10
Each side slow and controlled.
MS-3KZJ
Enter this code in the app