7
Workout templates currently listed in this goal category.
Workout goal
Beginner workouts
Explore beginner-friendly workout templates with simple exercise choices and clear progression.
Structured sessions
Use these pages when you want more structure than random exercise selection.
Logbook ready
Pick a template, then use Logbook to see how well you actually follow it.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutBeginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
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 workoutBusy Schedule 3-Day Workout
A three-day plan for people who need productive sessions without long training windows.
View workoutHotel Gym Workout
A simple travel workout built around the dumbbells and bench you can usually find in a hotel gym.
View workoutLow-Impact Workout
A gentle full-body workout that stays lower impact while still training the main muscle groups.
View workoutRelated exercises
Exercises commonly used in this goal category.
Use these exercise pages when you want to understand the movements before adding the full template to your training.
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a beginner-friendly back exercise performed with dumbbells. It also involves the arms and shoulders.
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 Bicep Curl
Dumbbell Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDumbbell One-Arm Triceps Extension
Dumbbell One-Arm Triceps Extension is an intermediate-level arm exercise performed with dumbbells.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseDumbbell Squat
Dumbbell Squat is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes and back.
View exerciseRelated tools
Helpful calculators for beginner workouts.
Use these calculators to turn your workout choice into a more realistic plan for calories, protein, progression, or training structure.
Track this workout goal for free in Logbook.
Once you choose a direction, use Logbook to log the training itself and see which plan you actually stick to.