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Gym workouts

Full-body gym workout A

Workout A of the 3-day full-body plan: one squat, one push, one pull, one hinge and a core move, so the whole body trains in about 45 minutes. Alternate it with workout B. In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.

45 minBeginner12 movesCardio machine · A band · A dumbbell · A bench or box · A cable machine · A kettlebell · A wallQuads · Glutes · Shoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling3 to 5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr shoulder circles if you have no bandEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest as noted on each move

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoDo 1 or 2 light sets first. Rest 2 min; stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell bench press3 sets of 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 2 min; 2 to 3 reps in reserveEasier: Barbell bench pressHarder: Bench press with bands
  3. Lat pulldown3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserveHarder: Pull-up
  4. Dumbbell Romanian deadlift3 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoRest 2 min; 2 to 3 reps in reserveEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  5. Dead bug2 sets of 6 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoRest 60 sHarder: Forearm plank
  6. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoOptional. Rest 60 sHarder: Suitcase carry

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  3. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • Squat to a depth you control; a box or bench behind you helps.
  • The pulldown bar comes to the top of the chest, not behind the neck.
  • When every set reaches 12 reps, add the smallest weight step and go back to 8.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the full-body gym workout a take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, A dumbbell, A bench or box, A cable machine, A kettlebell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.