Beginner combos

Full-body program with no equipment, 3 days/week.

• Push-up3×8-12
• Bodyweight squat3×12-15
• Lunge3×10/chân
• Glute bridge3×15
• Plank3×30-45s
• Crunch3×15-20

6 exercises

Full-body with just a pair of dumbbells.

• Goblet squat3×10-12
• Dumbbell chest press3×10-12
• Dumbbell row3×10-12
• Dumbbell shoulder press3×10-12
• Dumbbell bicep curl3×12-15
• Plank3×30-45s

6 exercises

Safely get familiar with the gym using machines.

• Leg press3×12-15
• Lat pulldown3×10-12
• Cable crossover3×12-15
• Tricep pushdown3×12-15
• Plank3×30-45s

5 exercises

Light home training with a resistance band.

• Resistance band row3×12-15
• Band face pull3×15
• Bodyweight squat3×15
• Glute bridge3×15-20
• Plank3×30-45s

5 exercises

Strength foundation with compound barbell lifts.

• Barbell squat4×6-8
• Barbell bench press4×6-8
• Bent-over row4×8-10
• Overhead press3×8-10
• Barbell curl3×10-12

5 exercises