Day 1 · Squat + push
Legs and chest
- 3 × 8-10 Goblet Squat
- 3 × 6-8 Barbell Bench Press
- 3 × 8-10 Lat Pulldown Wide
- 3 × 8-10 Dumbbell Romanian Deadlift
- 3 × 30-40 Plank
beginner
First Gym 3-day
Show up three days, leave in 45 minutes, know exactly what to do.
This is the plan if the gym still feels like someone else's building. Full body, simple cues, log it in Engine.
3 days · 45 min · 17-25
Day 2 · Hinge + pull
Back and posterior
- 3 × 5-5 Trap Bar Deadlift
- 3 × 8-10 Chest-Supported Dumbbell Row
- 3 × 6-8 Dumbbell Overhead Press
- 3 × 8-10 Walking Lunge Bodyweight
- 3 × 8-10 Dead Bug
Day 3 · Full body
Conditioning mix
- 3 × 10-12 Goblet Squat
- 3 × 8-12 Push-Up
- 3 × 8-10 Lat Pulldown Neutral
- 3 × 8-10 Hip Thrust
- 3 × 20-30 Farmer Carry