Method Strength
Created by Method Strength

Full Body A/B for Beginners – 3x per Week

Alternating full body program for beginners. Compounds first, RPE-based progression, optimized exercise order for maximum progress.

nicht angegeben3x per week (Week 1: A/B/A, Week 2: B/A/B)Muscle building, strength development, general fitnessdumbbell, machine, cable, body only

Day A — Full Body (Push Focus)

7 exercises
  • Kurzhantel-Bankdrücken3 × 8-12

    RPE 7. Compound first — fresh and at peak performance.

  • Beinpresse3 × 10-12

    RPE 7-8. Full range of motion, controlled tempo.

  • Rudern am Kabelzug (sitzend)3 × 10-12

    RPE 7. Squeeze shoulder blades at end position.

  • Kurzhantel-Schulterdrücken (sitzend)3 × 8-12

    RPE 7. Don't fully lock out at the top.

  • Face Pull (Kabelzug)3 × 15-20

    RPE 6-7. Replaces wrist curls — more value for shoulder health and posture.

  • Trizeps-Pushdown (Stange)2 × 10-12

    RPE 7-8

  • Dead Bug3 × 8

    Per side. Slow and controlled, lower back stays on the floor.

Day B — Full Body (Pull Focus)

7 exercises
  • Goblet Squat (Kurzhantel/Kettlebell)3 × 10-12

    RPE 7. Different leg exercise than Day A for variation (Fonseca et al.).

  • Einarmiges Kurzhantelrudern3 × 10-12

    RPE 7. Per side. Slow eccentric (3 sec).

  • Brustpresse (Maschine)3 × 10-12

    RPE 7. Machine variation as alternative to dumbbell press from Day A.

  • Seitheben (Kurzhantel)3 × 12-15

    RPE 7. Light weight, clean form, no momentum.

  • Hammer Curl (Kurzhantel)2 × 10-12

    RPE 7-8. Neutral grip is easier on the wrists.

  • Überkopf-Trizepsdrücken am Kabelzug (Seil)2 × 10-12

    RPE 7-8. Overhead variation targets the long head.

  • Beinheben liegend (Bank)3 × 12-15

    Controlled, no momentum. Lower back stays on the bench.

Why This Plan?

This program optimizes the user's existing routine through three evidence-based principles: First, compound exercises are prioritized — Simão et al. (2012) showed that exercise order significantly impacts strength development in movements trained first. Second, the A/B structure provides exercise variation at the same frequency — Fonseca et al. (2014) demonstrated that variation improves hypertrophy compared to constant routines. Third, RPE 7 as starting intensity allows technical learning with sufficient reserves. Face pulls replace wrist curls for better shoulder health, as forearms already receive adequate stimulus from rows and curls.

MS-TZE2

Enter this code in the app

Start With This Plan
Start with a personalized plan