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A beginner does not need a different exercise for every muscle. A small full-body plan builds skill, strength, and a record you can improve.
Choose two or three days
For two days, use Monday and Thursday. For three days, use Monday, Wednesday, and Friday. Alternate workouts A and B every time you visit.
Workout A
| Exercise | Sets × repetitions | Machine option |
|---|---|---|
| Goblet squat | 2 × 6–10 | Leg press |
| Dumbbell bench press | 2 × 6–10 | Chest press |
| Seated cable row | 2 × 8–12 | Same movement |
| Romanian deadlift | 2 × 8–12 | Cable pull-through |
| Farmer carry | 2 × 20–40 seconds | Hold dumbbells in place |
Workout B
| Exercise | Sets × repetitions | Machine option |
|---|---|---|
| Supported split squat | 2 × 6–10 each side | Leg press |
| Lat pulldown | 2 × 8–12 | Assisted pull-up |
| Seated dumbbell press | 2 × 6–10 | Shoulder press |
| Hip bridge | 2 × 8–15 | Hip thrust machine |
| Dead bug | 2 × 5–10 each side | Pallof press |
Pick the starting weight
Use a light first set to learn the setup. Increase only until the final repetitions require attention while two or three controlled repetitions still feel possible. If you twist, bounce, shorten the range unexpectedly, or cannot breathe normally, lower the weight.
Rest one to three minutes between sets. Large movements may need the full three minutes. The current ACSM position stand supports resistance work at least twice weekly for the major muscle groups and finds that many simple approaches improve strength and function (ACSM position stand).
Progression rule
When every set reaches the top of its repetition range with steady form, add the smallest available weight. Return to the lower end of the range. If the jump is too large, add one repetition or improve the range of motion first.
How Rizanah helps
In the Rizanah mobile app, Train shows a weekly workout plan and guides each session. Workout history records completed exercises, sets, repetitions, load, and effort. You can swap an exercise when another available option fits your equipment or health information, and any progression suggestion must be accepted by you before it changes the plan.
Visit Rizanah to find the mobile app for iOS and Android.
The main idea
Use two repeatable full-body workouts, keep several good repetitions in reserve, and progress only after you control the current weight.
This article provides general educational information rather than medical advice.