John’s Nautilus full body circuit for beginners

Embark on a transformative 12-week journey with John’s Nautilus Full Body Circuit, designed specifically for beginners. This program features five days of diverse, machine-based workouts that target all major muscle groups, ensuring a balanced approach to strength training. Each session combines foundational exercises like the Chest Press and Leg Press with guided intensity levels to help you build confidence and muscle effectively. Get ready to enhance your fitness and establish a solid routine that sets the stage for your long-term success!

To provide a basic workout for beginners seeking to get into the gym and get moving without all the intimidation of all the equipment.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Seated Row (Machine)

Shoulder Press (Machine)

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Ab Crunch Machine

Sled Push  20-30 Yards

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Wrist Roller

Seated Row (Cable)

Wrist Curls

Incline Chest Press (Machine)

Lat Pulldown

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Wrist Rotations

Lunge (Barbell)

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