A week of full-body training covering all major muscle groups. Perfect for beginners and those returning after a break.
1
Full Body Power
4 exercises
Push-Up
3×10-12
· Chest · 90s rest
💡 Keep core tight
Wide Push-Up
3×8-10
· Chest · 90s rest
💡 Full range of motion
Diamond Push-Up
3×12-15
· Chest · 60s rest
💡 Control the descent
Decline Push-Up
3×10
· Chest · 90s rest
💡 Drive through heels
2
Active Recovery
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
3
Upper Body Focus
3 exercises
Push-Up
4×8-10
· Chest · 90s rest
💡 Chest to bar
Bench Press
3×10-12
· Chest · 60s rest
💡 Squeeze at top
Incline Bench Press
3×12
· Chest · 60s rest
💡 Control negative
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Lower Body Burn
3 exercises
Decline Push-Up
4×12
· Chest · 90s rest
💡 Knees tracking toes
Dumbbell Flyes
3×10-12
· Chest · 90s rest
💡 Hinge at hips
Cable Chest Flyes
3×15
· Chest · 60s rest
💡 Squeeze glutes at top
6
Core & Cardio
3 exercises
Chest Dips
3×15-20
· Chest · 45s rest
💡 Lower back stays down
Pull-Up
3×30s
· Back · 45s rest
💡 Brace your core
Chin-Up
4×20
· Back · 30s rest
💡 Land softly
7
Full Body Finisher
3 exercises
Push-Up
3×12
· Chest · 75s rest
Decline Push-Up
3×10
· Chest · 75s rest
Chest Dips
3×20
· Chest · 45s rest