Beginner
The primary goal recorded for this template.
Workout template
Beginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
Beginner
The intended experience level and programming complexity.
50 min
The estimated length of each training session.
Beginner
Someone new to lifting who wants a clear first program with a little bit of everything.
Dumbbell, Bodyweight, Machine
The main equipment required to run the workout as written.
3 days / week
The number of weekly sessions in the template.
Warm-up guidance
Start with 5 minutes of light cardio, then do one easy warm-up set before each main lift.
Progression guidance
When every set feels smooth at the top of the rep range, add a small amount of weight the next session.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Main Session
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Goblet Squat | Main work | 3 | 8-10 | 1 min 30 sec | Use a controlled descent and pause briefly at the bottom. |
| Dumbbell Bench Press | Main work | 3 | 8-10 | 1 min 30 sec | Keep your feet planted and press through the full range. |
| Bodyweight Mid Row | Main work | 3 | 8-12 | 1 min 30 sec | Adjust the bar height so every rep stays clean. |
| Dumbbell Shoulder Press | Accessories | 2-3 | 10-12 | 1 min 15 sec | Stop each rep before your lower back overextends. |
| Romanian Deadlift | Accessories | 2-3 | 8-10 | 1 min 30 sec | Keep the bar or dumbbells close to your legs. |
| Plank | Core | 3 | 20-40 sec | 45 sec | Brace hard and keep your ribs stacked over your hips. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Goblet Squat
Dumbbell Bench Press
Bodyweight Mid Row
Dumbbell Shoulder Press
Romanian Deadlift
Plank
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Bodyweight Mid Row
Bodyweight Mid Row is an intermediate-level back exercise. It also involves the arms.
View exerciseDumbbell Bench Press
Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseGoblet Squat
Goblet Squat is a beginner-friendly leg exercise performed with a kettlebell. It also involves the glutes and shoulders.
View exercisePlank
Plank is a beginner-friendly core exercise using body weight.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workoutBeginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Beginner Full Body Workout.
Who is Beginner Full Body Workout best for?
Someone new to lifting who wants a clear first program with a little bit of everything.
How often should I run Beginner Full Body Workout?
This template is structured around about 3 training days per week.
Can I swap exercises in Beginner Full Body Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
When every set feels smooth at the top of the rep range, add a small amount of weight the next session.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.