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
Goblet-based day. Use a weight you can control with perfect form. Rest 60–75s between sets.
Beginner
37 mins
123 Kcal
Day 2 — Full-Body B
Barbell emphasis. Keep 1–2 reps in reserve. Rest 90s on compounds, 60–75s on accessories.
Beginner
46 mins
153 Kcal
Day 3 — Full-Body C
Deadlift + vertical pull focus. Control eccentrics (3s down). Rest 90s on heavy lifts, 60–75s on others.
Beginner
40 mins
127 Kcal
