Beginner Fullbody Workout

This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.

Workout Summary

Build Muscle
Full Body
Beginner
3
Barbell, Cables, Dumbbells, EZ Bar
Male & Female

Workout Description

This workout was created by TitanCT, a member of the Muscle & Strength forum.

Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.

When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.

Get a cheap notebook and track your weights and how many reps you did.

Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.

Full Body Workout
Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12
Notes
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.
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381 Comments+ Post Comment

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Posted Sun, 04/12/2015 - 17:05
Ben

Are there any alternative movements to the stiff legged deadlift anyone would recommend? I have a lumbar disc issue that might be aggravated by the deadlift and want to be safe.

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Posted Tue, 10/07/2014 - 23:26
Ron.W

i am a 61year old beginner with high blood pressure and diabetic.i need a work out HELP

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Posted Wed, 10/01/2014 - 23:37
Chris N

Im am over weight, obesse, 41 bmi. I quit smoking 2 months ago so I could breathe again. Since i quit smoking I have been swiming 20-25 laps a day at my gym and walking a mile in 20 minutes without running out of air!!! It was tough to breath and i was getting nowhere with getting into shape while smoking. For the last 3 weeks i have been doing this begginer excersise program. I am starting to feel better. I begin each of the 3 days of excersise with a 15 minute sauna then straight to the treadmill for a 20 minute mile then the wieghts (all 8 excersises) and then I swim 20 laps in the pool followed by 20 minutes in the sauna. I am reall strating to feel fantastic. I am going to complete this 8 weeks program and select another begginer program. I dont have to live with fat anymore. I can do something about it slowly. It might take 2 years and i might look really fat to the others at my gym but i dont care about them. I can do it and i am obease, you can do it too!!!

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Posted Tue, 07/01/2014 - 12:20
Jason

Steve,

I'm going to be starting this program tomorrow after years away from the gym. Based on earlier comments, I will do this three times a week for four weeks. What workout would you recommend after that? My goal is to drop as much body fat as possible (my home scale says I'm at around 32%).

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Posted Fri, 05/23/2014 - 03:23
Spencer

Hello,

I've been doing this routine for 3 weeks now. For someone skinny like myself, wouldn't 10 to 15 reps be too much since we're looking to add mass?
Instead, shouldn't we aim for maybe 8-10 reps?
Just a thought

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Posted Thu, 05/08/2014 - 09:18
Derrick Uganda

i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks

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Posted Thu, 05/08/2014 - 09:16
Derrick Uganda

i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks

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Posted Sun, 01/12/2014 - 02:11
mike

hi im mike and i have a job that i work 3 days day shift and 4 nights night shift and 3 days of then i start again but whit 4 day shift 3 night shift and 4 days of no facations or weekends of and i realy want to go to gym but i need a program that wil work with my working time pleas help me or give me some advice

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Posted Tue, 10/29/2013 - 19:07
mark

I've been working out for some time so I'd say, at least I'd like to think when it comes to working out, I'm intermediate. My question is; would this be a good workout to do if you have not worked out in a few days? I've been off for exactly a week(since last tuesday) and was thinking, to get back into the groove of things, would be to get every muscle part in? Any thoughts and or advice of what workouts to do from taking a week off from the weights??? Thanks in advance!

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Posted Sat, 10/26/2013 - 13:53
Deep

Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12

hi steve i want to do this workout but i dont know how much weight should i lift because it doesnt say anything about weights?

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Posted Sat, 09/21/2013 - 22:19
Rosie

For a woman, how long would you recommend this workout to be for (6 week? 12 week?) and is there a routine that you recommend to do next after this is completed?

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Posted Sat, 09/14/2013 - 04:09
George

Hey all,

Im fairly new to lifting, I havnt been to the gym in at least over 4 years, but back then i only used to do resistance training as well. My main question is, is this a good program to start with? As I was wondering if the best place to start is a full body work out instead of targeting select muscles in individual work outs?

any help would be great

thanks

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Posted Fri, 08/30/2013 - 19:45
Jeffrey espinal

How long should you do this routine before switching from begginer to intermediate and do you have a link for the intermediate routine

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Posted Fri, 08/09/2013 - 10:32
ez3kiel

Greetings,

can i do these as once a week?

i'm gonna start working 5 days a week, mall hours, and i just want to stay on my exercise. or you have any much better work out routine? pls. thanks.

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Posted Fri, 08/09/2013 - 06:40
Jacob

Hey, I'm a 17 year old guy who recently started going to the gym, I've got a question concerning this workout. Since I just started going to the gym I'm not 100% comfortable using free weights because I'm afraid I'll somehow injure myself using them. Can I for example use the chest press instead of doing normal bench presses?

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Posted Fri, 07/19/2013 - 10:53
Koen

Hey M&S,
I was just wondering, after how many weeks would I be able to move on to more advanced workouts? Or will I feel that myself?

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Posted Tue, 07/16/2013 - 09:56
Adam

What would be a good warm up for a workout like this? I usually do 2 sets of every exercise with light weights then start the whole workout with regular weight. Is that ok or is it better to do warm up sets before each exercise?

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Posted Tue, 05/21/2013 - 15:59
karina

Hi,
I`m a 22 years old and just started to go to the gym on a regular basis. I am enjoying it and decided to eat better also. I`m a hard worker and aren`t afraid to push myself but I also don`t want to over do it and get injured. I am basically searching for a healthy meal plan that will help me lose some fat. I am not over weight, I am 5`7`and 130 pounds. I want to lose the fat and tone with a little bit of muscle. That would be my first goal, and looking for any help or advice!

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Posted Thu, 05/16/2013 - 13:52
John

im looking for a 5 day home workout can i do this workout 5 days or does it have to be 3?

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Posted Sun, 05/12/2013 - 02:39
Jerard Yu

Hi mr. steve I have started working out just a few weeks ago, I wonder why do I have to do my workouts alternate, I mean like why do I have to skip working out for one day and start again? would it be bad if I'm doing my workout every day? I'm just really desperate to build my body in a nice looking way.

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Posted Thu, 05/09/2013 - 15:40
daniel

if thats a beginner so what am i doing in this 3 years ?

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Posted Tue, 04/30/2013 - 23:46
Natalie

Hi Steve,

I'm at 20 year old woman, who started at the gym about 2 weeks ago. I'm holding a bit of weight around the legs, bum and tummy. In saying that im not fat. I have a goal to get toned up for December including to get abs!
Any advice?

mnsjason's picture
Posted Wed, 05/01/2013 - 17:14
mnsjason

Hey Natalie! When it comes to getting toned and cutting that stubborn body fat, it's crucial that your diet is dialed in to where it needs to be. In particular, well defined abs are impossible to see without a low body fat percentage. This workout would certainly help you reach your goals, but you may want to look around at some others as well: https://www.muscleandstrength.com/workout-routines/women.html

Also, check out this handy tool to help you dial in your diet: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Tue, 04/30/2013 - 16:10
christopher

i lack of energy any good supplements or advice you can give me.

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Posted Tue, 04/09/2013 - 16:48
Johnny

That workout is completely insane and unprofessional. No beginner should do those workouts unless you want to injury thier back for life. No person in their right mind would recommend a Stiff Leg Deadlift to a 50 year old beginner unless they are unprofessional. Even squats can be dangerous on the back and knees for a begginer

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Posted Sun, 04/07/2013 - 18:46
Phil

Wow, my only problem is my gym has a shortage if Olympic bars. As a result I start off doing squats with 2 heavy (for me) dumbbells. When I get to the dead lift my grip is already shot. Any tips?

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Posted Fri, 03/29/2013 - 22:43
Gaurav Mishra

hi .Steve iam working out from last 3 months my body shape started coming out but still iam feeling that my strength is not increasing. Also iam a Vegetarian Does it Matters.

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Posted Wed, 03/27/2013 - 15:57
Khamis

Hi,
I want a program for resistance for beginners, I used to work out but I stopped for about 2 years, I want something basic and light maximum three times a week for all the muscles, without any supplements, can you guide me please or tell me where can I find something like this, I've tried with the gym's trainers but unfortunately where I live we don't have professional trainers.

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Posted Wed, 03/20/2013 - 15:15
Troy

Nice Full body workout 3x a week.

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Posted Mon, 03/18/2013 - 01:01
Kassy

How long do we have to perform this workout for ? A month ? When do we know we need to start a more intermediate workout, so to speak.
Thank you.

mnsjason's picture
Posted Tue, 03/19/2013 - 19:49
mnsjason

You can stick with this routine for as long as you're seeing results. I would stay at a "beginner" level until you are confident that your form for the exercises is solid. Personally, I'd give it three months, then reassess.

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Posted Sun, 03/17/2013 - 06:50
michael

would you recommend this workout to a 14 year old?

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Posted Tue, 03/12/2013 - 21:19
Dimitri

I had a free session with a personal trainer when I joined my gym, he handed me an empty olympic barbell and had me do squats, but he told me not to let me knee move forwards at all from the standing into the squatting position, it was a little hard to do this, but I've had lots of people tell me this isn't correct since it causes me to lean forwards from the hip, which is bad for the lower back or something. Can you please educate me on what is proper form for a squat, I understand there's a difference between a powerlifters squat and a regular bodybuilding squat, so which would be best for actual strength?

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Posted Sun, 03/10/2013 - 09:06
Nishal

Hi...I do not feel i hit my muscles hard enough with this routine..Can super-setting the exercises above bring more intensity?

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Posted Sun, 03/10/2013 - 08:57
Nishal

Hi.. I feel I am not hitting my muscles hard enough with the workout..do you think super-setting the exercises can hit harder? Legs/deadlits, chest/back, biceps/triceps, shoulders/lats and finish with calves abs wrists normal sets?

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Posted Thu, 02/28/2013 - 14:45
Kevin

Thinking of making this my next routine when I finish the 12 week beginners program. Thanks

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Posted Wed, 02/27/2013 - 20:28
Jay

Hey I'm new to gym I've just joined and my weight is 94kg and I'm 6ft so will this workout be good for me ?

mnsjason's picture
Posted Thu, 03/07/2013 - 18:12
mnsjason

Absolutely. Just remember that in the beginning, it's extremely important to focus on form. Your body will thank you when you start lifting heavier weight.

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Posted Sat, 02/16/2013 - 15:55
Adam

I'm new to lifting, and I've been doing this workout for a couple of sessions now. How long should I stick to this workout for, until I move on to a more advanced one?

Thanks!

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Posted Fri, 02/15/2013 - 21:03
Dave

Does it matter if you use machines, or do you have to use free weights?

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Posted Wed, 02/13/2013 - 10:56
John

Hi, I am 51 and finally getting off my a$$ and hitting the gym. While not a total stranger to working out, I have never seriously lifted. Very interested in the beginning full body program that you have here. How long would I do this routine before thinking of moving up to intermediate. My goal is more weight-loss than trying to look like a twenty yr old. Thank you.

mnsjason's picture
Posted Fri, 02/15/2013 - 17:32
mnsjason

You can continue this routine as long as you are seeing results. It's important to lay a solid foundation when it comes to form; this is actually the biggest limiting factor before moving to an intermediate routine, in my opinion. Once you are confident that your form is good, you can move up to an intermediate routine. As far as your goal, it really comes down to diet. Check out this tool to help you determine what your calorie needs would be on this routine: https://www.muscleandstrength.com/tools/bmr-calculator

You'll want to subtract a few hundred calories from the number in order to drop some excess weight. While this routine will certainly suffice in helping you achieve your goal, you may want to check out some other routines that were designed with cutting fat in mind: https://www.muscleandstrength.com/workout-routines/tone.html

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Posted Wed, 02/20/2013 - 10:21
John

Thank you! Patience is not one of my virtues, but have accepted that as long I get into a routine of hitting the gym, at least I am on the right track. Also hard is that I may be a beginner longer than I want to.

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Posted Thu, 02/07/2013 - 02:35
Sean

I'm a novice and have only done a small bit of weights here and there. This workout seems easy for me and I like doing most of these anyway. I have all the equipment required for this workout so I'm gonna give it a go for a while. I'm also trying to lose about 20kgs of fat also. Hopefully I can build some much needed muscle (especially in my lower back) while doing aerobic exercise to lose fat. I'm giving myself 6 months to acheive a full transformation.

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Posted Wed, 01/30/2013 - 16:17
Jay

how much rest inbetween sets?

mnsjason's picture
Posted Wed, 01/30/2013 - 17:44
mnsjason

90 to 120 seconds would be appropriate.

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Posted Sat, 01/26/2013 - 22:04
Chris

My name is Chris from NJ. I have always worked out but always seem to slack off a bit when I start to see results. This was the end of week two for me with this workout and I have to say that my body looks and feels so good. I have never done a full body workout but I actually really like it. My girl friend is already getting jealous when I go to the gym because of the other females that are there!

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Posted Mon, 01/14/2013 - 09:45
Jake

This workout took me 45 mins to complete, I had a little discomfort in my lower back doing squats and stiff leg deadlift is this normal.
Thanks

mnsjason's picture
Posted Mon, 01/14/2013 - 19:34
mnsjason

Hey Jake! Squats and deadlifts can certainly tax your back, so it's not unusual to feel your back working during these lifts. This is especially true if you don't have a lot of experience with them. That being said, I HIGHLY recommend that you review the form for each, as it's critical that you execute these lifts properly. Improper form can quickly lead to injury. Simply click the highlighted (blue text) exercise, as this will lead you to a video. It's also a great idea to have someone with you to critique your form, or you can record yourself.

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Posted Sat, 01/12/2013 - 18:22
Jake

How long should I do this workout for, could I move onto this workout once I feel my form is good,https://www.muscleandstrength.com/workout-routines/dumbbell-barbell-mass...