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Full Body Program

The document outlines a beginner full body workout program consisting of two alternating workout days (A and B) with rest days in between. Workout A includes exercises like squats and push-ups, while Workout B features lunges and glute bridges, each with specified sets and repetitions. Key rules include warming up before workouts, avoiding sharp pain, and gradually increasing intensity.

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ibragrjaj111
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3 views1 page

Full Body Program

The document outlines a beginner full body workout program consisting of two alternating workout days (A and B) with rest days in between. Workout A includes exercises like squats and push-ups, while Workout B features lunges and glute bridges, each with specified sets and repetitions. Key rules include warming up before workouts, avoiding sharp pain, and gradually increasing intensity.

Uploaded by

ibragrjaj111
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full Body Workout Program (Beginner)

Schedule:
Day 1: Full Body A
Day 2: Rest
Day 3: Full Body B
Day 4: Rest
Repeat

Workout A:
- Squats: 3 x 10-12
- Push-ups: 3 x 8-12
- Rows: 3 x 10-12
- Straight Leg Raise: 3 x 12 each leg
- Plank: 3 x 20-40 sec

Workout B:
- Lunges: 3 x 8 each leg
- Push-ups (modified): 3 x 8-12
- Glute Bridge: 3 x 12-15
- Shoulder Press: 3 x 10-12
- Side Plank: 2 x 20-30 sec each side

Rules:
- Warm up before exercise
- No sharp pain
- Increase gradually

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