1Exercise
Dumbbell Squat
Rest 2m
- 112 reps x 8 kgRIR 3
- 210 reps x 10 kgRIR 2
- 38 reps x 12 kgRIR 2
Brace before each rep and keep full-foot pressure through the floor.
Beginners Workouts
Beginner workout plans built around foundational movement patterns, simple progression, and realistic effort targets so new lifters can build strength and muscle safely and consistently.
Set load units
Workout 1
6 exercises15 sets
Beginner Full-Body Foundations
Quadriceps, Hamstrings, Glutes, Lower Back, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Abdominals
A beginner template using dumbbell and bodyweight basics to train squat, hinge, push, pull, and core patterns 2-3 times per week with conservative progression.
- 1
- 2
2ExerciseDumbbell Deadlift
Rest 2m
- 112 reps x 10 kgRIR 3
- 210 reps x 12 kgRIR 2
- 38 reps x 14 kgRIR 2
Keep lats tight and hinge from hips without rounding the lower back.
- 3
- 112 reps x 6 kgRIR 3
- 210 reps x 8 kgRIR 2
- 38 reps x 10 kgRIR 2
Keep shoulder blades set and wrists stacked over elbows.
- 4
- 112 reps x 8 kgRIR 3
- 210 reps x 10 kgRIR 2
- 38 reps x 12 kgRIR 2
Keep torso angle steady and drive elbows back without shrugging.
- 5
5ExerciseDumbbell Overhead Press
Rest 1m 30s
- 110 reps x 4 kgRIR 3
- 28 reps x 6 kgRIR 2
Keep ribs down and avoid leaning back to finish reps.
- 6
6ExercisePlank
Rest 1m
- 130s
Maintain a straight line from shoulders to ankles and breathe behind the brace.