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Featured
Nutrition
Strong Kitchen (Recipes)
Training
Workouts

Ultimate Beginner Full Body Workout

Stepping foot to the gym for the first time but have no clue on how to start off? Don’t worry we at strong.lk got your back, lets build that legacy you have planned out!

The following plan is a basic full body workout that focuses on two main aspects.

 

  1. Form and Technique
  2. Muscle Acceleration & Hypertrophy

3 days a week is all you need, with workouts focusing on compound movements as a primary focus to hit all parts of the muscle, with a combination of some isolation workouts to work out the muscle fibers. So grab a gallon of water and get ready to work it off!

Duration : 4 Weeks

DAY 1
EXERCISESETSREPS
Barbell Squat310,8,8
Leg press310,8,8
Lying Leg curl310,8,8
Barbell Bench press310,10,8
Incline Dumbbells Bench press310,8,6
Cable crossover310,10,10
Latpull down310,8,8
Cable pulls310,8,8
Barbell shoulder press310,8,8
Barbell shrugs310,10,10
Tricep Push downs310,10,8
Barbell Curls310,8,8
ABS (circuit)
Crunches315 x 3
Leg raises312 x 3
Scissor kicks312 x 3
Plank3x 3
DAY 2
EXERCISESETSREPS
Dumbbells lunges310,8,8
Stiff leg deadlifts310,8,8
Dumbbells Incline press310,8,8
Barbell Decline Press310,8,8
Barbell Deadlift310,8,8
One Arm Row310,8,8
Dumbbells Shoulder press310,8,8
Dumbbells front raises310,8,8
Upright Rows310,8,8
Tricep Dumbbells extensions310,8,8
Tricep kickbacks310,10,10
Dumbbells hammer curls310,8,8
Reverse curl barbell310,8,8
DAY 3
EXERCISESETSREPS
Barbell Squats310,8,8
Lying leg curls310,8,8
Calf raises310,8,8
Barbell incline press310,8,8
Decline Dumbbells flyes310,8,8
Barbell rows310,8,8
Close grip row310,8,8
Dumbbells side lateral raises310,8,8
Facepulls310,8,8
Lying down tricep barbell310,8,8
Tricep kickback310,8,8
Sitting down dumbell curls310,8,8
Barbell curls310,8,8
Reverse curls310,8,8
ABS (circuit)
Crunches315 x 3
Leg raises315 x 3
Russian twists315 x 3
Plank3x 3

* However following the same program over a month will result in muscle plateau due to the body adapting to the training program, hence we recommend to change the training program and the diet plan following 1 month to continuously see progress.

Sign up for Strong.lk Online coaching program, where we make affordable customized training programs and diet plans to suit your training goals.

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