Full-Body Beginner

A simple full-body session hitting every major pattern once. Keep 2-3 reps in reserve while you learn the movements, and add a little load or a rep each week. Duration shown is a default; you can pick any length.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Goblet Squat
2 sets x 8-12 reps, ~90 sec rest
Squat pattern; keep the chest tall.
2
Dumbbell Bench Press
2 sets x 8-12 reps, ~90 sec rest
Horizontal push.
3
Seated Cable Row
2 sets x 8-12 reps, ~90 sec rest
Horizontal pull.
4
Romanian Deadlift
2 sets x 8-12 reps, ~2 min rest
Hip hinge; stop when the back can't stay flat.
5
Machine Shoulder Press
2 sets x 8-12 reps, ~90 sec rest
Vertical push.
6
Plank
2 sets x 20-40 sec, ~60 sec rest
Core brace.

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Other qualifying routines in this focus area, under your active filters.