Beginner Strength and Wellness

This 3-day beginner workout program is designed to develop functional strength and improve body composition using only dumbbells and cable machines. The structured plan alternates between lower body, upper body, and full-body HIIT sessions, each lasting 40 minutes.

This is a progressive overload program, make sure to increase weight by small increments when you hit the top of your rep ranges. 

Rest time in between sets should be 20 seconds for the warm period, and 40 seconds for the workout period. You can rest longer if you feel the need, but shorter rest periods may inhibit muscle growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Arm Circle

Squat (Bodyweight)

Inchworm

Reverse Lunge (Bodyweight)

Band Pull Apart

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Farmer's Walk (Weighted)

Bike Sprint

Hamstring Stretch with Rotation

World's Greatest Stretch

Stretching

Legs and core 

Eccentric Reverse Lunge (Bodyweight)

Bench Press (Dumbbell)

Bent Over Row (Barbell)

Overhead Press (Dumbbell)

Face Pull

Plank (Weighted)

Upper body - Push/Pull

Front Squat (Barbell)

Push Press (Barbell)

Single Arm Row (Cable)

Step-Up (Weighted)

Full-Body Metabolic

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