Improve FitnessBeginner4 weeks30-40 min

Beginner Full Body

A gentle introduction to strength training designed for complete beginners. This 4-week program uses simple, effective exercises to build a solid fitness foundation. Each session covers the full body with ample rest between training days.

Equipment Needed

BodyweightDumbbells

Target Muscles

Full Body

Weekly Schedule

Monday

Full Body A
  • Bodyweight Squats
  • Push-ups
  • Dumbbell Rows
  • Plank

Tuesday

Rest

Rest day — recovery is essential for progress.

Wednesday

Full Body B
  • Lunges
  • Dumbbell Press
  • Lat Pulldown
  • Dead Bug

Thursday

Rest

Rest day — recovery is essential for progress.

Friday

Full Body A
  • Bodyweight Squats
  • Push-ups
  • Dumbbell Rows
  • Plank

Saturday

Light Cardio
  • Walking
  • Cycling
  • Stretching

Sunday

Rest

Rest day — recovery is essential for progress.

Rest Guidance

Rest 60-90 seconds between sets. Take at least one full rest day between strength sessions.

Safety Tips

  • ✓Start with light weights and focus on learning form.
  • ✓Don't rush movements — control is more important than speed.
  • ✓If something hurts, stop and reassess your form.
  • ✓Stay consistent and be patient with progress.
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