Beginner Full-Body, 2 days
Two full-body workouts a week – the least training that still moves you forward, and a realistic place to start. Machines guide the movement while you learn it; add weight when every set reaches the top of its range.
- Level
- Beginner
- Goal
- Fundamentals
- Days per week
- 2 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Full Body A
A full-body workout for the legs, chest, back, and shoulders, mostly on machines, with a plank to finish. Leave at least two days before the next full-body workout.
5 exercises- Leg Press3 sets × 10–15 reps1 warm-up setRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Machine Chest Press3 sets × 10–15 repsRest 1:30
Set the seat so the handles line up with mid-chest, and keep the shoulder blades against the pad.
- Lat Pulldown3 sets × 8–12 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
- Machine Shoulder Press2 sets × 10–15 repsRest 1:30
Set the seat so the handles start at shoulder height, and press up without arching off the backrest.
- Plank3 sets × 30 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
Full Body B
A full-body workout that repeats the same patterns with different exercises: a hinge, a dumbbell press, a row, and the leg curl, with cable crunches to finish.
5 exercises- Romanian Deadlift3 sets × 8–12 reps1 warm-up setRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
No bench at home – do the dumbbell floor press instead; the shorter range spares the shoulders and needs only floor space.
- Machine Seated Row3 sets × 10–15 repsRest 1:30
Set the chest pad so your arms just reach the handles, and pull to the lower ribs without leaning back.
- Lying Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Cable Crunch3 sets × 12–15 repsRest 1:00
Kneel facing the machine, hold the rope by your head, and curl your ribs toward the hips – the hips stay still.
