Liftquill
Full body for beginners
3 days a week2 workoutsBeginner
Whole body every workout. Alternate A and B, three days a week.
Your week
MonFull body A
WedFull body B
FriFull body A
Alternate the workouts, so next week starts with the one you didn’t start with this week.
Full body A
| Exercise | Sets × reps |
|---|---|
| Squat | 3 × 8 |
| Bench press | 3 × 8 |
| Dumbbell row | 3 × 10 |
| Plank | 3 × 30 s |
Full body B
| Exercise | Sets × reps |
|---|---|
| Romanian deadlift | 3 × 8 |
| Dumbbell shoulder press | 3 × 10 |
| Lat pulldown | 3 × 10 |
| Lunges | 3 × 10 |
Run this program in Liftquill
In the app: Ready-made programs → Full body for beginners. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest.