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Gym workouts

Full-body gym workout B

Workout B of the 3-day full-body plan: a hinge, a row, an overhead press, single-leg work and core. Between A and B, every main movement is trained in two variations, so you practise each one often.

50 minBeginner13 movesCardio machine · Other / check instructions · A cable machine · A dumbbell · A bench or box · A step · Strength machine · A band · An anchor pointQuads · Glutes · Hamstrings · Shoulders · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Indoor Rowing (Rowing Machine)3 to 5 min easy
    Beginner · Quads, Biceps, Calves · 3D demoHarder: Rucking (loaded walking)
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Main sets

Rest as noted on each move

  1. Trap bar (hex bar) deadlift3 sets of 6 to 10
    Intermediate · Quads, Glutes, Hamstrings · 3D demoDo 1 or 2 light sets first. Rest 2 to 3 min; 2 to 3 reps in reserveEasier: Dumbbell Romanian deadliftHarder: Sumo deadlift
  2. Seated cable row3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserveHarder: Supported single-arm dumbbell row
  3. Seated dumbbell shoulder press3 sets of 8 to 12
    Intermediate · Shoulders, Triceps · 3D demoRest 90 s; 2 to 3 reps in reserveEasier: Machine shoulder pressHarder: Push press
  4. Dumbbell step-up2 sets of 8 to 10 each side
    Intermediate · Glutes, Quads, Hamstrings · 3D demoRest 90 sEasier: Step-upHarder: Back squat with bands
  5. Machine leg curl2 sets of 10 to 15
    Beginner · Hamstrings, Calves · 3D demoRest 60 to 90 s; 1 to 2 reps in reserveHarder: Slider hamstring curl
  6. Push-up2 sets of 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 60 to 90 s; hands on a bench if floor push-ups are too hardEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  7. Half-kneeling Pallof press2 sets of 8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoRest 60 sHarder: Pallof press

Cool-down (optional)

  1. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  3. Reclined figure four (eye of the needle, Sucirandhrasana)30 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • Keep the bar close and your back long on every deadlift rep.
  • For push-ups, choose the version where you reach 6 reps with 2 or 3 to spare; the move's page lists easier and harder options.

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 b take?

About 50 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, Other / check instructions, A cable machine, A dumbbell, A bench or box, A step, Strength machine, A band, An anchor point. 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. 6 of its 13 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.