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Program 01 · Beginner
Full Body
4 workouts per week, scheduled freely based on your recovery.
Simply choose your next workout. 01 Session 1
Full Body A
Glutes · Legs · Back · Chest · Shoulders · Core To do+
Session 1
Full Body A
Glutes · Legs · Back · Chest · Shoulders · CoreHip Thrust Machine
3 sets · 8–10 reps · 2–3 min rest
Back Squat
3 sets · 8–10 reps · 2–3 min rest
Lat Pulldown
3 sets · 8–12 reps · 2–3 min rest
Dumbbell Bench Press
3 sets · 8–12 reps · 2–3 min rest
Romanian Deadlift
2 sets · 10–12 reps · 2–3 min rest
Dumbbell Lateral Raise
2 sets · 12–15 reps · 60–90 sec rest
Cable Crunch
3 sets · 12–15 reps · 60–90 sec rest
02 Session 2
Full Body B
Posterior Chain · Legs · Back · Shoulders · Core To do+
Session 2
Full Body B
Posterior Chain · Legs · Back · Shoulders · CoreRomanian Deadlift
3 sets · 8–10 reps · 2–3 min rest
Bulgarian Split Squat
3 sets · 10 / leg reps · 2–3 min rest
Seated Cable Row
3 sets · 8–12 reps · 2–3 min rest
Seated Dumbbell Shoulder Press
3 sets · 10–12 reps · 2–3 min rest
Cable Leg Curl
3 sets · 12–15 reps · 60–90 sec rest
Face Pull
2 sets · 15 reps · 60–90 sec rest
Plank
3 sets · 45 sec reps · 60–90 sec rest
03 Session 3
Full Body C
Glutes · Legs · Back · Chest · Arms To do+
Session 3
Full Body C
Glutes · Legs · Back · Chest · ArmsHip Thrust Machine
3 sets · 10 reps · 2–3 min rest
Goblet Squat
3 sets · 10 reps · 2–3 min rest
Lat Pulldown — Different Grip
3 sets · 10 reps · 2–3 min rest
Incline Dumbbell Press
3 sets · 10 reps · 2–3 min rest
Seated Cable Row — Different Grip
2 sets · 12 reps · 2–3 min rest
Preacher Curl (Larry Scott)
2 sets · 12 reps · 60–90 sec rest
Triceps Pushdown
2 sets · 12 reps · 60–90 sec rest
04 Session 4
Full Body D
Legs · Back · Chest · Shoulders · Core To do+
Session 4
Full Body D
Legs · Back · Chest · Shoulders · CoreWalking Lunges
3 sets · 12 / leg reps · 2–3 min rest
Front Squat or Box Squat
3 sets · 10 reps · 2–3 min rest
Chest Supported Row
3 sets · 10 reps · 2–3 min rest
Incline Dumbbell Press
3 sets · 10 reps · 2–3 min rest
Dumbbell Lateral Raise
3 sets · 15 reps · 60–90 sec rest
Face Pull
2 sets · 15 reps · 60–90 sec rest
Hanging Knee Raise
3 sets · 12 reps · 60–90 sec rest
Tips & progressionProgram guide+
The essentials
Warm-up
10 min incline walk, then:
- 10 Bodyweight Squats
- 10 Hip Hinges
- 10 Forward + 10 backward Shoulder Circles
- 10 Hip Circles per side
Recovery
Rest 2–3 min after compound movements and 60–90 sec after isolation exercises.
Intensity
Finish each set with 1–2 reps in reserve.
Progression
Only increase the weight once every repetition is performed with clean technique.
Optional finishers
When every set reaches the top of the rep range with good technique, add 1–2 kg for upper-body exercises or 2.5–5 kg for lower-body exercises.
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Aucun programme pour le moment.
Ton prochain programme et ses séances apparaîtront ici lorsqu’ils seront prêts. Ton ancien programme reste disponible dans l’Historique.Ancien programme
Historique complet
26 août 2025 — 5 janvier 2026 · dates estimées19semaines
46séances renseignées
251exercices enregistrés
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