All Programs
BeginnerFull Body
7-Day Full Body Fitness Plan
A complete week of training covering every muscle group with proper recovery.
Duration
1 week
Level
Beginner
Equipment
Gym
Goal
Conditioning
The Week
Monday: Upper Body Strength
- •Bench Press: 4x8
- •Barbell Row: 4x8
- •Overhead Press: 3x10
- •Lat Pulldown: 3x10
- •Dumbbell Curl: 2x12
- •Tricep Dips: 2x12
Tuesday: Lower Body Strength
- •Back Squat: 4x8
- •Romanian Deadlift: 3x10
- •Leg Press: 3x12
- •Walking Lunges: 2x12 per leg
- •Calf Raises: 3x15
Wednesday: Active Recovery
- •30 min light cardio (walk, bike, swim)
- •15 min stretching/mobility
Thursday: Upper Body Hypertrophy
- •Incline Dumbbell Press: 4x12
- •Cable Row: 4x12
- •Arnold Press: 3x12
- •Face Pulls: 3x15
- •Hammer Curls: 3x12
- •Overhead Tricep Extension: 3x12
Friday: Lower Body Hypertrophy
- •Front Squat: 4x10
- •Sumo Deadlift: 3x10
- •Bulgarian Split Squat: 3x10 per leg
- •Leg Curl: 3x12
- •Goblet Squat: 2x15
Saturday: Conditioning
- •20 min HIIT circuit (your choice of exercises)
- •10 min core work
Sunday: Full Rest
- •Sleep, eat, recover.