Full body workout for beginners and those returning to training. Three days a week (every other day), these exercises are meant to give you an easy start/restart in the gym, and to strengthen your core and prepare your body for higher intensity or split programs later. Focusing on your bigger musclegroups and core, this program should be followed for at least 4-6 weeks before switching to a split program. Start with a warmup, in this example running, that gets your temperature up. In addition, always start with a warmup set on every musclegroup before adding heavier weights. Go easy the first week or two and start with lower weights to let your body readjust to the exercises and increased load. Increase weights when comfortable and by week 3 you should be close to 8 rep limit in 3 sets. Then increase weights on a weekly basis. This program can be completed as desired, however if completed as circuit training, time spent in the gym will be reduced significantly. As a closing exercise, if the goal is to combine weightloss and strengthgain, it is a good idea to implement an HIIT workout on the treadmill where you first warmup for about 5 minutes with fast walking/jogging. Increase speed and sprint for 30 seconds and rest for 30 seconds and repeat this pattern for 6-8 cycles. This exercise is a quick and effective way to both improve cardio and burning fat.