DAY 1
Training level: BeginnerProgram duration: 4 weeksDays per week: 2Time per workout: 45-70 minsEquipment: Bodyweight, cables,dumbbells or kettlebells, adjustable benchThese workout are meant to be done in superset fashion. Supersets means you do one movement for the prescribed reps then you do the next movement right after it then you rest. If you would rather do one movement at a time you can do that. That will take more time.
Full body workout day 1
Exercises
DAY 2
Training level: Beginner
Program duration: 4 weeks
Days per week: 2
Time per workout: 45-70 mins
Equipment: Bodyweight, cables,
dumbbells or kettlebells, adjustable bench
These workout are meant to be done in superset fashion. Supersets means you do one movement for the prescribed reps then you do the next movement right after it then you rest. If you would rather do one movement at a time you can do that. That will take more time.
Full body workout day 2
Exercises
DAY 3
Training level: Beginner
Program duration: 4 weeks
Days per week: 3
Time per workout: 45-70 mins
Equipment: Bodyweight, cables,
dumbbells or kettlebells, adjustable bench
These workout are meant to be done in superset fashion. Supersets means you do one movement for the prescribed reps then you do the next movement right after it then you rest. If you would rather do one movement at a time you can do that. That will take more time.
Full body workout day 3
Exercises
Rep ranges are suggestions, example: 6-8 means “heavy” your goal is to find a heavy enough weight that you cannot do more than 8 reps with. When you get to 8 for multiple sets, its time to increase the weight because you’re strong now.