Beginner Full Body Workout Plan
A comprehensive workout aimed at building muscle strength across all major muscle groups, focusing on form and body awareness while using minimal equipment.
full body
beginner
muscle building
strength training
Full Body
Core
Legs
Arms
Shoulders
Chest
Back
minimal
muscle
4/21/2025•0 views•beginner•60 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly pointed out.
Bend your knees and lower your hips back and down as if sitting in a chair.
Keep your chest up and back straight as you descend.
Lower down until your thighs are parallel to the ground, if comfortable.
Press through your heels and return to standing position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width.
Lower your body until your chest nearly touches the floor while keeping your elbows at a 45-degree angle.
Push back up to the starting position, keeping your core tight throughout.
Bent-Over Dumbbell Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend slightly at your knees and hinge at your hips, keeping your back straight.
Let your arms hang straight down from your shoulders.
Pull the dumbbells towards your hips while squeezing your shoulder blades together.
Lower the weights back down to the starting position.
Standing Overhead Dumbbell Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Press the dumbbells upward until your arms are fully extended.
Lower the weights back down to shoulder height with control.
Glute Bridges
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Push through your heels, lift your hips toward the ceiling, and squeeze your glutes at the top.
Lower back down to the ground with control.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a push-up position but rest on your forearms instead of your hands.
Keep your body straight from head to heels, engaging your core.
Hold the position for the prescribed time while avoiding sagging or arching your back.
Lateral Lunges
Details
Sets
3
Reps
10-12 (each side)
Rest
60s
Equipment
none
Form Instructions
Stand with your feet together.
Step out to the right side, bending your right knee while keeping your left leg straight.
Push back to the starting position and repeat on the left side.
Cool Down/Stretch
Details
Sets
1
Reps
5-10 minutes
Rest
0s
Equipment
none
Form Instructions
Spend 5-10 minutes stretching all major muscle groups.
Focus on breath and relaxation during each stretch.
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