Full Body Strength
The is a full body strength programme for beginners. It is designed to target all the major/minor
muscle groups which will allow you to maximise muscle growth.
Always stay within the rep range. You should be aiming to hit the lowest number of reps with it feeling hard then progressing up to the higher number as you get stronger then increase the weight and go back to the lower number. E.g. 3 sets of 8-10 reps, aim to hit 3 sets of 8 with good form but a 9th rep would be too much. Then over the following sessions, build up to 3 sets of 9 then 10. Once you can easily do 3 sets of 10, increase the weight and go back to 3 sets of 8. Repeat this process.
*Remember to have a 5-10 minute warm up before you start.
This programme is split into 2 days, aim to alternate each day when you go to the gym.
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 3 | 8-10 |
| Dumbbell RDL | 3 | 8-10 |
| Dumbbell Bent Over Row | 3 | 8-10 |
| Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Bicep Curl | 3 | 10-12 |
| Dumbbell Tricep Extension | 3 | 10-12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Deadlift | 3 | 8-10 |
| Dumbbell Walking Lunge | 3 | 10-12 Each Leg |
| Dumbbell Close Grip Bench Press | 3 | 8-10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Dumbbell Bench Chest Fly | 3 | 8-10 |
| Dumbbell Single Arm Row | 3 | 8-10 Each Arm |
| Dumbbell Front Raise | 3 | 10-12 |
Explore More Workouts
Browse our full library of free workouts to keep challenging yourself and progressing in your fitness journey.