Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-Founder
FACT CHECKED
So you’ve made the decision to start working out, but going to a gym seems intimidating or downright inconvenient to get to. I’ve designed two full-body workout routines to help get you started on your fitness journey. The best part? You’re not going to need anything you don’t already own to do them. That being said, I did add some optional exercises that would require a resistance band or dumbbells. If you really want to get creative with it, you could use gallon jugs as your weights.
All the exercises I’ve included are going to give you a great strength base. So without any more preamble, let’s get you going!
Weekly Routine #1 (Sets & Reps)
These workouts are very straightforward. Perform all sets of one exercise before moving on to the next one. Rest time between sets is one minute.
I’ve included some optional exercises at the bottom in case you have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Walk: 5 minutes
- Wall Push-Ups: 2 sets of 10
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute per leg
Monday: Upper Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
Wednesday: Lower Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
Friday: Core & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps per side |
Core, obliques |
|
|
3 sets of 15-20 reps |
Lower back, glutes, shoulders |
|
|
3 sets of 1 minute |
Full body, focusing on calves, shoulders, and core |
*Optional exercises to include (if you have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Rows: 3 sets of 12-15 reps
Muscles worked: Back, biceps, shoulders. - (Wednesday) Resistance Band or DB Romanian Deadlifts: 3 sets of 10-12 reps
-
(Friday) Resistance Band or DB Bicep Curls: 3 sets of 12-15 reps
Muscles worked: Biceps.
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
Weekly Routine #2 (Circuit)
For this 3-day workout routine, you will use a circuit format. Perform one set of an exercise, then move onto the next. After you do all the exercises into the workout for one set, repeat until you complete 3 sets each, or 3 rounds total. Take minimal rest between sets within a round (~30 seconds).
I’ve included some optional exercises at the bottom in case you have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Jump Rope: 3 minutes or March in Place: 3 minutes
- Shoulder Rolls: 1 minute forward, 1 minute backward
- Hip Circles: 1 minute each direction
Monday: Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Incline Push-Ups (hands on a chair) |
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 1 minute |
Full body, focusing on calves, shoulders, and core |
Wednesday: Upper Body & Core
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 15-20 reps per side |
Core, obliques |
Friday: Lower Body & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Walking Lunges (optional with dumbbell) |
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
*Optional Exercises to Include (if you have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Chest Press: 3 sets of 12-15 reps
Muscles worked: Chest, triceps, shoulders. -
(Wednesday) Resistance Band or DB Lateral Raises: 3 sets of 12-15 reps
Muscles worked: Shoulders. - Friday Resistance Band or DB Goblet Squats: 3 sets of 10 reps
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
Scheduling Note:
You can choose any three days of the week to do your workouts. I do recommend that you space the workouts so you have a recent day between workouts, allowing you to really push yourself each workout. That said, there's flexibility to your schedule, which is the beauty of a 3-day full-body routine. You could also try our 30 Minute Home Workout if you want to switch things up after running through this 3-day routine.
Tips for Success
Here are some tips to help you get the most out of these workouts. I want to give you every opportunity to be successful on your fitness journey!
1. Form First
While it seems like common sense, too often I see “experienced” lifters with terrible form who eventually suffer lifting-related injuries. This is why it’s important to make sure your form is as close to perfect as possible when starting out. Not only will you work your muscles more effectively, you’ll also reduce your chance for injury. You’re going to get more out of 10 strict form push-ups than you will 20 sloppy ones.
2. Start Slow
The reps that I’ve included are numbers you should be working to. If you can only do four good push-ups, do four good push-ups, and try for five the next time. If you think you can, modify the exercise to make it a little easier (i.e. knees down push-ups, and if those are too tough, wall push-ups). The race to physical fitness isn’t a sprint, it’s a marathon.
3. Consistency is Key
If you ask anyone that’s in great shape what their secret is, I can guarantee you’ll never hear, “Oh, I work out maybe once a month, if I feel like it.” Sticking with it is going to get you the results you want. There are going to be a hundred excuses you can make for not working out, but guess what? If you don’t put in the time, you’re not going to improve. Make a deal with yourself to get your work outs in for a month, and see how you’re feeling then. If you stick with it, you’re going to see results, and that will make you want to keep going.
4. Listen to Your Body
This applies to a couple different aspects. If an exercise is causing you pain, not muscle soreness, but actual pain, it’s time to reassess. Take a look at your form. Video yourself and compare it to tutorial videos online to see if there are any stark contrasts between theirs and yours. If your form is looking great, but you’re still having pain, STOP DOING THE EXERCISE. At that point it might be time to check in with your healthcare provider to see if there is an underlying issue that needs to be addressed.
Another time to listen to your body is when it comes to recovery. Yes, you’re going to be sore the day after you work out, especially when first starting out. You’re probably going to be sore two days after you work out (hello delayed onset muscle soreness (DOMS). If you don’t feel like bodyparts are recovering even a week after training, you may need to take your foot off the gas and maybe add in an extra rest day to make sure you aren’t overtraining.
Wrap Up
These weekly routines are designed to help you build a solid foundation in your fitness journey. With consistency and dedication, you'll see progress and gain the confidence to take on more challenging workouts. If you can’t do every single rep on every exercise, that’s ok! That just means you have something to work toward. Arnold Schwarzeneggar wasn’t born looking like Mr. Olympia, he had to start somewhere, just like you!
Want more? Check out our Workout Plan Library!
Garett Reid
Author