Starter routing

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

5X5 + shouleders 8 exercises, 1 hr 13 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 120s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s

5X5 + back 8 exercises, 1 hr 12 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Military Press	3x5 reps	rest: 120s
Barbell Deadlift	3x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x16 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x16 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s

5X5 + arms 9 exercises, 1 hr 6 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 120s
Push-Up	2x8 reps	rest: 45s
Dumbbell Bent-Over Row	2x8 reps	rest: 45s
Bench Dip	2x8 reps	rest: 45s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 45s
Push-Up (Close Hand)	2x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 45s

5X5 + chest w1-3 9 exercises, 1 hr 0 min

Barbell Squat	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s