Beginner Full-Body
Three full-body days a week for a first training block. Every session hits a squat, a hinge, a push and a pull. Add a rep or a small load each week while the last set still ends at the target RPE.
See your setup in four steps
- Length
- 4 weeks
- Days a week
- 3
- Sessions
- 12
- Exercises
- 14
Equipment: Bodyweight, Barbell, Dumbbell, Cable and Machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
3 sessions
Day 1Full Body A
Leave 2-3 reps in reserve on every set.
Warm-up
2×12 @ BW · rest 30s
2×10 @ BW · rest 30s
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
- Plank
Seconds, not reps.
3×30 @ BW · rest 1m
Day 2Full Body B
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
3×10 @ BW · rest 45s
Day 3Full Body C
3×12 @ RPE 7 · rest 1m30
3×12 @ BW · rest 1m
3×10 @ RPE 7 · rest 1m30
- Farmers Carry
Metres per trip.
3×30 @ RPE 7 · rest 1m
Week 2
3 sessions
Day 1Full Body A
Leave 2-3 reps in reserve on every set.
Warm-up
2×12 @ BW · rest 30s
2×10 @ BW · rest 30s
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
- Plank
Seconds, not reps.
3×30 @ BW · rest 1m
Day 2Full Body B
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
3×10 @ BW · rest 45s
Day 3Full Body C
3×12 @ RPE 7 · rest 1m30
3×12 @ BW · rest 1m
3×10 @ RPE 7 · rest 1m30
- Farmers Carry
Metres per trip.
3×30 @ RPE 7 · rest 1m
Week 3
3 sessions
Day 1Full Body A
Leave 2-3 reps in reserve on every set.
Warm-up
2×12 @ BW · rest 30s
2×10 @ BW · rest 30s
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
- Plank
Seconds, not reps.
3×30 @ BW · rest 1m
Day 2Full Body B
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
3×10 @ BW · rest 45s
Day 3Full Body C
3×12 @ RPE 7 · rest 1m30
3×12 @ BW · rest 1m
3×10 @ RPE 7 · rest 1m30
- Farmers Carry
Metres per trip.
3×30 @ RPE 7 · rest 1m
Week 4
3 sessions
Day 1Full Body A
Leave 2-3 reps in reserve on every set.
Warm-up
2×12 @ BW · rest 30s
2×10 @ BW · rest 30s
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
- Plank
Seconds, not reps.
3×30 @ BW · rest 1m
Day 2Full Body B
3×8 @ RPE 7 · rest 2m
3×10 @ RPE 7 · rest 1m30
3×10 @ RPE 7 · rest 1m30
3×10 @ BW · rest 45s
Day 3Full Body C
3×12 @ RPE 7 · rest 1m30
3×12 @ BW · rest 1m
3×10 @ RPE 7 · rest 1m30
- Farmers Carry
Metres per trip.
3×30 @ RPE 7 · rest 1m
Questions
- How many days a week is Beginner Full-Body?
- 3 sessions a week for 4 weeks, 12 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Beginner Full-Body need?
- It uses bodyweight, barbell, dumbbell, cable and machine.
- Is Beginner Full-Body free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Beginner Full-Body to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Beginner Full-Body free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.