Original starter · 8 weeks
Beginner Full Body
Start lifting with confidence: three simple full body sessions that teach the main lifts and add a little each week.
8weeks
3days a week
24sessions
346working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 40 | 30 | −25% |
|---|
| Total reps | 436 | 316 | −28% |
|---|
| Reps per set | 10.9 | 10.5 | −3% |
|---|
| Average RPE | 6.4 | 6.0 | −7% |
|---|
Week 1
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 10 | RPE 6 | 02:00 |
|---|
| Dumbbell bench press | 3 × 10 | RPE 6 | 02:00 |
|---|
| Lat pulldown | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Plank · Seconds hold | 2 × 20 | RPE 6 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 10 | RPE 6 | 02:00 |
|---|
| Seated cable row | 3 × 10 | RPE 6 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Leg curl | 2 × 12 | RPE 7 | 01:00 |
|---|
| Dead bug · Reps per side | 2 × 12 | RPE 7 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 3 × 10 | RPE 6 | 02:00 |
|---|
| Incline dumbbell press | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Walking lunge · Steps per leg | 2 × 12 | RPE 7 | 01:00 |
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| Pallof press · Reps per side | 2 × 12 | RPE 7 | 01:00 |
|---|
Week 2
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Dumbbell bench press | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Lat pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds hold | 2 × 20 | RPE 6 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Seated cable row | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg curl | 2 × 12 | RPE 7 | 01:00 |
|---|
| Dead bug · Reps per side | 2 × 12 | RPE 7 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Incline dumbbell press | 3 × 10 | RPE 7 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Walking lunge · Steps per leg | 2 × 12 | RPE 7 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 12 | RPE 7 | 01:00 |
|---|
Week 3
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell bench press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds hold | 3 × 20 | RPE 6.5 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated cable row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg curl | 2 × 15 | RPE 7.5 | 01:00 |
|---|
| Dead bug · Reps per side | 2 × 15 | RPE 7.5 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Incline dumbbell press | 3 × 10 | RPE 7 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Walking lunge · Steps per leg | 2 × 15 | RPE 7.5 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 15 | RPE 7.5 | 01:00 |
|---|
Week 4
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell bench press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds hold | 3 × 25 | RPE 6.5 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated cable row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Leg curl | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Incline dumbbell press | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Walking lunge · Steps per leg | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
Week 5
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell bench press | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Lat pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds hold | 3 × 30 | RPE 7 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Seated cable row | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Leg curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 8 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Incline dumbbell press | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Walking lunge · Steps per leg | 3 × 12 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 6
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Dumbbell bench press | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Lat pulldown | 3 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 8 | 01:30 |
|---|
| Plank · Seconds hold | 3 × 30 | RPE 7 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Seated cable row | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 8 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Incline dumbbell press | 3 × 10 | RPE 8 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Walking lunge · Steps per leg | 3 × 15 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 7
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 4 × 6 | RPE 8 | 02:00 |
|---|
| Dumbbell bench press | 4 × 6 | RPE 8 | 02:00 |
|---|
| Lat pulldown | 3 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 8 | 01:30 |
|---|
| Plank · Seconds hold | 3 × 35 | RPE 7.5 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 4 × 6 | RPE 8 | 02:00 |
|---|
| Seated cable row | 4 × 6 | RPE 8 | 02:00 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 8 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 4 × 6 | RPE 8 | 02:00 |
|---|
| Incline dumbbell press | 3 × 10 | RPE 8 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Walking lunge · Steps per leg | 3 × 15 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 8
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell bench press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Lat pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Romanian deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Plank · Seconds hold | 2 × 20 | RPE 6 | 00:45 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Seated cable row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell shoulder press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dead bug · Reps per side | 2 × 12 | RPE 6 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap bar deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Incline dumbbell press | 2 × 10 | RPE 6 | 01:30 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Walking lunge · Steps per leg | 2 × 12 | RPE 6 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 12 | RPE 6 | 01:00 |
|---|