Full body for beginners
Three days a week, every major muscle each session. The simplest plan that works.
- Days a week
- 3
- Level
- Beginner
Day A
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 8-10 |
| Barbell Bench Press - Medium Grip | 3 | 8-10 |
| Bent Over Barbell Row | 3 | 8-10 |
| Plank | 3 | 30-45 s |
Day B
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 8-10 |
| Standing Military Press | 3 | 8-10 |
| Pullups | 3 | 5-8 |
| Dumbbell Lunges | 2 | 10 each leg |
How to run it
Rest a day between sessions. Add weight when every set hits the top of the rep range. Build each day as a routine in Pensum and it tracks every set, rest timer and personal record for you.