Full-Body Strength
Beginner-friendly full-body strength split with 4 routines (A/B/C/D). Each day hits squat, hinge, push, pull, and core with 60–90s rest. Focus on clean form and progressive overload.
Routines
Day 1 — Full-Body A
Beginner
Goblet-based day. Use a weight you can control with perfect form. Rest 60–75s between sets.
Dumbbell Goblet Squat
3 sets8 reps75s restDumbbell Bench Press
3 sets8 reps75s restDumbbell Romanian Deadlift
3 sets10 reps75s restDumbbell One Arm Row (rack support)
3 sets10 reps60s restDumbbell Standing Overhead Press
3 sets8 reps75s restDead Bug
3 sets10 reps45s rest
Day 2 — Full-Body B
Beginner
Barbell emphasis. Keep 1–2 reps in reserve. Rest 90s on compounds, 60–75s on accessories.
Barbell Squat
3 sets6 reps90s restBarbell Bench Press
3 sets6 reps90s restBarbell Romanian Deadlift
3 sets8 reps90s restCable Wide Grip Lat Pulldown
3 sets10 reps75s restDumbbell Standing Lateral Raise
3 sets12 reps60s restBird Dog
3 sets12 reps45s restCable Standing Face Pull (with rope)
3 sets12 reps60s rest
Day 3 — Full-Body C
Beginner
Deadlift + vertical pull focus. Control eccentrics (3s down). Rest 90s on heavy lifts, 60–75s on others.
Barbell Deadlift
3 sets5 reps90s restDumbbell Incline Bench Press
3 sets8 reps75s restAssisted Standing Pull-up
3 sets8 reps75s restDumbbell Bulgarian Split Squat
3 sets10 reps75s restBarbell Seated Overhead Press
3 sets8 reps90s restCable Half Kneeling Pallof Press
3 sets12 reps60s rest
