1. Warm-Up (5–10 minutes)
- Treadmill, cycling, or rowing (light intensity)
- Dynamic stretches (arm circles, leg swings, torso twists)
2. Workout Plan
Lower Body
- Squats (Bodyweight or Goblet Squat) – 3 sets × 10–12 reps
- Builds legs, glutes, and core.
- Leg Press Machine – 3 sets × 10 reps
- Beginner-friendly alternative to barbell squats.
Upper Body – Push
- Chest Press Machine (or Bench Press) – 3 sets × 8–10 reps
- Works chest, shoulders, and triceps.
- Shoulder Press Machine (or Dumbbells) – 3 sets × 10 reps
Upper Body – Pull
- Lat Pulldown (or Assisted Pull-Ups) – 3 sets × 8–12 reps
- Strengthens back and biceps.
- Seated Row Machine – 3 sets × 10 reps
Arms & Core
- Dumbbell Bicep Curls – 2 sets × 12 reps
- Tricep Pushdowns (Cable Machine) – 2 sets × 12 reps
- Plank Hold – 3 rounds × 20–40 seconds
3. Cool Down (5–10 minutes)
- Light walking or cycling
- Stretching (hamstrings, quads, chest, shoulders)
✅ Tips for Beginners
- Start light and focus on form over weight.
- Rest 60–90 seconds between sets.
- Progress gradually by adding weight or reps each week.
- Stay consistent: 3 full-body sessions per week is enough to see progress.
FAQs
Q1. How many times per week should I do this routine?
👉 3 times per week is ideal (e.g., Monday, Wednesday, Friday). This gives your body enough time to recover.
Q2. How long will one session take?
👉 About 60–75 minutes including warm-up and cool-down.
Q3. When should I increase the weights?
👉 Once the last few reps of each set feel easy, you can add a little more weight. Always progress slowly.
Q4. Is this routine good for weight loss?
👉 Yes. Strength training builds muscle, which helps burn fat. Combine with cardio and a healthy diet for best results.
Q5. Can beginners skip machines and just use free weights?
👉 Machines are safer for beginners because they guide your movement. As you get confident, you can switch to free weights for more natural movements.
Q6. Do I need a personal trainer?
👉 Not required, but very helpful for learning correct form and avoiding injuries.
Comparison: Full Body vs. Split Routine
| Feature | Full Body Routine (Beginners) | Split Routine (Intermediate/Advanced) |
|---|---|---|
| Training Days | 2–3 days per week | 4–6 days per week |
| Focus | All muscle groups in one session | Each day targets 1–2 muscle groups |
| Time per Session | 60–75 minutes | 45–90 minutes |
| Recovery | More rest days | Less rest per muscle group |
| Best For | Beginners, busy schedules, general fitness | Intermediate/advanced lifters, muscle specialization |
Conclusion
A full body gym routine is the best starting point for beginners. It helps you build a strong foundation, improve form, and strengthen all major muscles without spending too many days at the gym. Once you gain consistency and strength, you can later transition to split routines (like push/pull/legs or upper/lower splits) for more focused muscle growth.
👉 Start simple, stay consistent, and progress gradually. That’s the key to long-term results
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