Master the basics

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

General one week routine to master the basics repeating all exercises every week. Routine can be easily adapted by changing weights and using assisted versions of more complex/demanding exercises.

Day 1
Day 2
Day 3

Leg day 10 exercises, 1 hr 32 mins

Barbell Squat	3x8 reps • 60s	rest: 120s
Barbell Bulgarian Split Squat	3x8 reps • 60s	rest: 120s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 120s
Barbell Deadlift	3x8 reps • 60s	rest: 120s
Barbell Hip Thrust	3x8 reps • 60s	rest: 120s
Machine Hip Adduction	3x15 reps • 60s	rest: 120s
Barbell Standing Calf Raise	3x15 reps • 60s	rest: 120s
Cable Kneeling Crunch	3x15 reps • 60s	rest: 120s
Hanging Knee Raise	3x12 reps • 60s	rest: 120s
Barbell Ab Rollout (Kneeling)	3x8 reps • 60s	rest: 120s

Push 10 exercises, 1 hr 32 mins

Barbell Bench Press	3x8 reps • 60s	rest: 120s
	3x8 reps • 60s	rest: 120s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 120s
	3x8 reps • 60s	rest: 120s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps • 60s	rest: 120s
Machine Assisted Dip	3x8 reps • 60s	rest: 120s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 120s
Dumbbell Lateral Raise	3x10 reps • 60s	rest: 120s
Dumbbell Shoulder Press	3x10 reps • 60s	rest: 120s
Wrist Roller	3x10 reps • 60s	rest: 120s

Pull 10 exercises, 1 hr 32 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 120s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 120s
Cable Shoulder Extension	3x8 reps • 60s	rest: 120s
Cable Rope Deltoid Row	3x8 reps • 60s	rest: 120s
Cable Rope Face Pull	3x10 reps • 60s	rest: 120s
Cable Reverse Fly	3x10 reps • 60s	rest: 120s
Barbell Shrug	3x12 reps • 60s	rest: 120s
Barbell Curl	3x8 reps • 60s	rest: 120s
Dumbbell Concentration Curl	3x8 reps • 60s	rest: 120s
Dumbbell Hammer Curl	3x8 reps • 60s	rest: 120s