Option 1

2-DAY FULL BODY BEGINNER ROUTINE

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Day 1 – Full Body A

  1. Barbell Back Squat – 3 sets x 8–10 reps

  2. Dumbbell Bench Press – 3 sets x 8–10 reps

  3. Lat Pulldown or Assisted Pull-Up – 3 sets x 10–12 reps

  4. Dumbbell Shoulder Press – 2 sets x 10 reps

  5. Plank – 3 sets x 30–45 seconds


Option 2

2-DAY FULL BODY BEGINNER ROUTINE

Day 1 – Full Body A

  1. Hack Squats– 3 sets x 10 reps

  2. Smith Bench Press – 3 sets x 6-8 reps

  3. Assisted Pull-Up – 4 sets x 12 reps

  4. Military Press – 2 sets x 10-12 reps

  5. Ab crunches – 3 sets x 30–45 seconds


Day 2 – Full Body B

  1. Romanian Deadlift – 3 sets x 8–10 reps

  2. Incline Dumbbell Press – 3 sets x 10 reps

  3. Seated Row or Cable Row – 3 sets x 10–12 reps

  4. Dumbbell Lateral Raise – 2 sets x 12 reps

  5. Leg Raise or Crunch – 3 sets x 12–15 reps


Day 2 – Full Body B

  1. Leg curls – 4 sets x 8–10 reps

  2. Incline Dumbbell Press – 3 sets x 10 reps

  3. Barbell Back Row – 3 sets x 10–12 reps

  4. Dumbbell Lateral Raise – 2 sets x 12 reps

  5. Leg Raise – 3 sets x 12–15 reps