Beginner Full Body (First-Timers!)

Are you scared of the gym? Do you look at those SWOLE gym bros and feel intimidated? Are you unsure where to even begin? Look no more!

Quick, full-body workouts, only 2 times per week!

A superset means you go from exercise 1A/set 1 to exercise 1B/set 1 immediately, with minimal rest (15-30 seconds or just enough time to move over to the second exercise). Then repeat for set 2 before moving on to the exercise 2A/2B combo. This will both keep your time in the gym down and improve your overall cardio fitness.

NEVER compromise technique. Every rep needs to count and be done with true, mindful purpose through the maximum range of motion. If you start to get wobbly, bend when you shouldn't be bending, and/or flailing your body around just to move the weight; STOP! The set is done. Either drop the weight to get within the rep range, or don't push so hard on the next set. Not only are you exponentially increasing the odds of you getting hurt, you're not even working the muscles you want to work. Leave your ego outside the gym.

On that note, RPE refers to the "Rate of Perceived Exertion". In other words, an RPE of 10 means that even under penalty of death, you could not get another rep in. An RPE of 7 means you have 3 reps left in the tank. An RPE of 9 means you could have gotten one more rep if you REALLY tried your hardest. You'll have to be very honest with yourself to make sure you're not leaving effort in the tank and are pushing to the required RPE. Of course, all of this is with the caveat of perfect technique. If you can get another rep by flailing, it doesn't count.

Every exercise targets multiple muscles. Swap exercises as you get stronger and experiment to find what works for you. Plenty of recovery time between sessions. Minimum of 1 day but up to 3 days is fine between sessions. You should feel rested and ready to go, not tired and full of dread.

By the end of week 16 you are hopefully ready to move on to a more difficult program, or just repeat this program forever until you reach the physique you are aiming for. Take a few days off afterwards with only mild cardio to recover and get back at it when you feel good and rested.

Ab work can be added at the end of each day if you want but you will get plenty of core work with the exercises as-is. It is really not necessary.

Maintain a consistent level of mild cardio (Zone 2) every day. For example, 30-45 minutes walking on the treadmill with a mild incline, stair stepper, rowing machine, outdoor walk for 3-5 miles (10k~ steps), etc. No need to burn yourself out with intense cardio unless you are training for something specific (ie. running to train for a 5k).

You will get results equal to the effort you put in. Don't phone in a single rep, focus on the technique and feeling the muscles, and most importantly, be consistent!

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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

Week 13

Week 14

Week 15

Week 16

Keep it relatively easy the first day. Add ab work if you'd like at the end but not required.

Bench Press (Close Grip)

Hinge/Press

Squat/Row

Resist the temptation to add sets. Focus on technique and feeling the tension. Ab work optional.

Your cardio should be able to keep up with the increased sets to keep total time down.

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