Easy full body for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 3 workouts, each with 9 to 9 exercises, about 90 minutes and 500 kcal on average. Most sets go to legs, back and chest.
- Level: Beginner
- Per week: 3-4
- Workouts in cycle: 3
- Weeks: 4
- Exercises: 14
Good if you're just starting or coming back after a break: simple exercises, few sets, more time for technique.
Workouts in this program
1. Full body 1
| Brisk walking | 5 min |
| Leg press | 3 × 12 |
| Barbell squat | 3 × 12 |
| Seated machine hip adduction | 4 × 15 |
| Lat pulldown | 3 × 12 |
| Seated cable row | 3 × 12 |
| Seated machine chest press | 3 × 12 |
| Body saw plank | 1 min |
| Brisk walking | 30 min |
2. Full body 2
| Brisk walking | 5 min |
| Leg press | 3 × 12 |
| Barbell split squat | 3 × 12 |
| Seated leg extension | 4 × 15 |
| Reverse-grip lat pulldown | 3 × 12 |
| Seated cable row | 3 × 12 |
| Machine fly | 3 × 12 |
| Body saw plank | 1 min |
| Brisk walking | 30 min |
3. Full body 3
| Brisk walking | 5 min |
| Leg press | 3 × 12 |
| Barbell squat | 3 × 12 |
| Lying leg curl | 4 × 15 |
| Lat pulldown | 3 × 12 |
| Reverse machine fly | 3 × 12 |
| Machine fly | 3 × 12 |
| Body saw plank | 1 min |
| Brisk walking | 30 min |
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
Point your iPhone camera to download
