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Full bodybeginnerBuild a base

Full body A

Three compound lifts plus accessories. Use this on non-consecutive days with Full body B for a three-day beginner week.

About 50 minutes · rest as written

  1. 1
    Barbell back squat

    3 × 8 · rest 150s · Learn depth before adding load.

    Form video
  2. 2
    Barbell bench press

    3 × 8 · rest 150s

    Form video
  3. 3
    Seated cable row

    3 × 10 · rest 90s

    Form video
  4. 4
    Barbell hip thrust

    3 × 10 · rest 90s

    Form video
  5. 5
    Plank

    3 × 30–40s · rest 45s

    Form video