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Full Body Strength – Basic Plan

A solid full-body workout built for your level — you'll hit all the major muscle groups with balanced pushing, pulling, and leg work. Expect a good pump and steady progress! 💪

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

1 set × 15 reps

Inchworm

1 set × 5 reps

Push – Chest & Shoulders

Push-Up

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Shoulder Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Lateral Raise - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Pull – Back & Biceps

Pull-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Row (Bent-Over) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Bicep Curl - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Legs & Core

Squat (Goblet) - Dumbbell

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Deadlift (Romanian) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Reverse Lunge

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Plank

1 set × 30s

Crunch

1 set × 15 reps

Cool Down

Child's Pose

1 set × 40s

Quad Stretch

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 40s