Full Body Workout Program for Beginners at Gym
Program Overview
- Workout Frequency
- Duration
- Focus
- Rest Days
Workout 1: Full Body Strength Training
Warm-Up
- 5-10 minutes
1. Barbell Squats
- Target Muscles
- Sets/Reps
- Pro Tip
2. Bench Press (Barbell or Dumbbell)
- Target Muscles
- Sets/Reps
- Pro Tip
3. Lat Pulldown
- Target Muscles
- Sets/Reps
- Pro Tip
4. Dumbbell Lunges
- Target Muscles
- Sets/Reps
- Pro Tip
5. Dumbbell Shoulder Press
- Target Muscles
- Sets/Reps
- Pro Tip
6. Plank
- Target Muscles
- Sets/Reps
- Pro Tip
Workout 2: Full Body Strength and Endurance
Warm-Up
- 5-10 minutes
1. Deadlift
- Target Muscles
- Sets/Reps
- Pro Tip
2. Incline Dumbbell Press
- Target Muscles
- Sets/Reps
- Pro Tip
3. Seated Cable Row
- Target Muscles
- Sets/Reps
- Pro Tip
4. Bulgarian Split Squat (Dumbbells)
- Target Muscles
- Sets/Reps
- Pro Tip
5. Machine Lateral Raise
- Target Muscles
- Sets/Reps
- Pro Tip
6. Bicycle Crunches
- Target Muscles
- Sets/Reps
- Pro Tip
Workout 3: Full Body Hypertrophy
Warm-Up
- 5-10 minutes
1. Leg Press
- Target Muscles
- Sets/Reps
- Pro Tip
2. Cable Chest Fly
- Target Muscles
- Sets/Reps
- Pro Tip
3. Pull-Ups (Assisted if Necessary)
- Target Muscles
- Sets/Reps
- Pro Tip
4. Dumbbell Step-Ups
- Target Muscles
- Sets/Reps
- Pro Tip
5. Machine Shoulder Press
- Target Muscles
- Sets/Reps
- Pro Tip
6. Russian Twists
- Target Muscles
- Sets/Reps
- Pro Tip
Pro Tips for Success
- Focus on Form
- Increase Weight Gradually
- Rest and Recovery
- Stay Consistent
Common Mistakes to Avoid:
- Skipping Warm-Ups
- Neglecting Core Engagement
- Overloading Weights Too Soon
- Not Tracking Progress