Plans
Beginner
General Fitness
Full Body Starter
Three non-consecutive full-body sessions for beginners. Learn the big patterns, build work capacity, and leave every session stronger.
3 days / week · 8 weeks~45 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Coreprimary
100%Armsprimary
74%Shoulderssecondary
62%Backsecondary
54%Legssecondary
46%Chestsecondary
31%Full Body
15%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Coreprimary
100%Shouldersprimary
81%Chestsecondary
43%Backsecondary
43%Legssecondary
43%Armssecondary
38%- Goblet Squat3 × 10–12 · 90s rest
Legs · +Core
- Push-Up3 × 8–15 · 60s rest
Chest · +Shoulders, Arms, Core
- Single-Arm Dumbbell Row3 × 10 / arm · 75s rest
Back · +Arms, Core
- Dumbbell Lateral Raise3 × 12–15 · 45s rest
Shoulders
- Front Plank3 × 30–45s · 45s rest
Core · +Shoulders