Beginner All Body Compound Workout

I created this workout plan for my girlfriend. She is new to weight training and wanted an introduction into it, with low number of sessions, so it would be easier to get into. The purpose is to gain strength all over the body.

The plan has only 2 sessions per week and the aim is to hit the main muscles all round the body with the minimum amount of exercises. This can be done with compound exercises. They are excellent exercises for any level of experience. 

Each session is mixed and instead of just focusing on upper or lower. Which I think is better for beginners.

The plan is split into 2 weeks, with exercises changing slightly to make it more interesting and find what works for you. The first split is 3 weeks long because the 1st week you will be finding out what is the right weight to be able to get to failure for the number of reps in the plan. For the final split you will go back to the same exercises to see if you made progress and can lift more weight. 

Exercises have 3 sets but feel free to do 4 if you want later on. Aim for a rest time between exercises from 2-3 mins

At the beginning, exercises will use dumbbells for some to make in easier to get into. There is one core exercise on day 1 of each week, which isn’t a compound exercise but is very important to do. The core muscles are at the centre of the body and are used in any whole body movement. If you want to do a bit more in your plan, I would recommend doing another for day 2. Around the world’s abs exercise is a good recommendation. It will help with your balance immensely.

A tip for beginners before doing any weights:
•Watch/read how to do the exercise in the right way and remind yourself every so often. It prevents injury and you work the muscles that are intended.
•Perform the full movement of the exercise. If you don’t, you are wasting your time.
•Ideally take 1 second for the concentric/positive part of movement and 3 seconds for the eccentric/negative part.
•The workout plan is aimed that you do work each set to failure. That is, if the plan says to do 8 reps you chose a weight that by the 8th you can’t lift another. For beginners I would recommend for the first 2 weeks perform each set with able to one more at the end, to be safe.
•A barbell normally weights 20kg. Don’t be intimidated by, it is the just the same as using two 10kg dumbbells but gives you more options.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Deadlift (Barbell)

Bench Press (Dumbbell)

Lat Pulldown

Step-Up (Weighted)

Hip Thrust (Dumbbell)

Squat (Dumbbell)

Overhead Press (Dumbbell)

Seated Row (Cable)

Plank

Incline Bench Press (Dumbbell)

Inverted Row

Single Arm Kettlebell Swing

Sit Up

Week 1 is finding the right amount of weight to complete a set & not being able to lift another rep

Goblet Squat

Seated Overhead Press (Dumbbell)

Single Arm Row (Dumbbell)

Squat (Barbell)

Arnold Press

Chest Supported Row (Dumbbell)

Snatch (Kettlebell)

Standing Calf Raise

Snatch (Dumbbell)

This week introduces lower reps for the 1st set, to use a heavier weight. It helps build strength.

Incline Bench Press (Barbell)

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