Full Body Muscle Builder
3 days · 18 exercises
Muscle buildingBeginner3× / week
A full-body plan for beginners who want to build muscle. Three sessions a week with one exercise per major muscle group give a high training frequency at manageable volume. Machines and dumbbells make it easier to learn clean technique. Progression through slow weight increases in the 8-12 rep range.
Tag A – Ganzkörper
Machine Leg Press3 × 8-12 · 90s rest
Machine Chest Press3 × 8-12 · 90s rest
Machine Pulldown3 × 8-12 · 90s rest
Dumbbell Seated Overhead Press3 × 8-12 · 90s rest
Dumbbell Curl2 × 10-12 · 60s rest
Hand Plank3 × 30 Sek · 60s rest
Tag B – Ganzkörper
Dumbbell Goblet Squat3 × 8-12 · 90s rest
Dumbbell Bench Press3 × 8-12 · 90s rest
Machine Seated Cable Row3 × 8-12 · 90s rest
Dumbbell Lateral Raise3 × 12-15 · 60s rest
Cable Rope Pushdown2 × 10-12 · 60s rest
Machine Crunch3 × 12-15 · 60s rest
Tag C – Ganzkörper
- Machine Leg Press3 × 8-12 · 90s rest
Kettlebell Romanian Deadlift3 × 10-12 · 90s rest
Dumbbell Incline Bench Press3 × 8-12 · 90s rest
Dumbbell Row Unilateral3 × 8-12 · 90s rest
Dumbbell Rear Delt Fly3 × 12-15 · 60s rest
Kettlebell Calf Raise3 × 12-15 · 60s rest