This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar
  • Target Gender Male & Female

Workout Description

This workout was created by TitanCT.

Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.

When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.

Get a cheap notebook and track your weights and how many reps you did.

Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.

Full Body Workout for Beginners

Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.

Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12


Posted on: Wed, 02/07/2024 - 13:21

Can I use this workout plan for fat loose

M&S Team Badge
Posted on: Thu, 02/15/2024 - 18:53


Posted on: Wed, 11/01/2023 - 11:34

Should I train to failure ?

M&S Team Badge
Posted on: Wed, 11/15/2023 - 18:05

Not if you're a beginner. The goal is to challenge the muscles while learning proper form. You should be working hard at the end but not reaching failure. Hope this helps!

Muhammed Anas
Posted on: Mon, 10/30/2023 - 11:55

Rest Times not mentioned

M&S Team Badge
Posted on: Mon, 10/30/2023 - 18:34

Solid rest time is 60 seconds between sets. If you need up to 90, take it, but definitely no more than 90.

M&S Team Badge
Posted on: Wed, 02/21/2024 - 09:20

I think you need at least 30, but I like that you want to get after it quicker.

Posted on: Fri, 02/16/2024 - 02:18

What about less than 60? Can i take 10-20 second breaks?

Posted on: Fri, 01/27/2023 - 08:25

Can you do this two days a week?

M&S Team Badge
Posted on: Sat, 01/28/2023 - 10:27


Posted on: Sat, 08/27/2022 - 10:19

I’m a beginner in weight lifting. I usually do boxing but need help to buy barbell and weights set. I have a couple sets of 1kg, 2kg weight plates each for the dumbbells but I don’t know what to buy for barbell. Getting fit is my goal, not bulking out. Any help appreciated.

M&S Team Badge
Posted on: Sat, 08/27/2022 - 13:11

I can't put in any links for barbells here, Hashir. But Amazon has several choices that would work. I would suggest a basic straight bar that would match the plates you're using with simple collars. It beats nothing at all until you can get something else.

Posted on: Tue, 11/09/2021 - 11:05


Posted on: Sat, 11/30/2019 - 03:27

Hi there, I've just started with this workout - so far so good! I'd say my chest is considerably weaker than my lower body . I'm just concerned, with this workout focusing on Squats/Deadlifts, am I in a position to potentially train lopsided? Or maybe I'm just ignorant of how much upper the given exercises provide(!) Thanks

Posted on: Sun, 07/21/2019 - 04:56

Hi, why the back isnt included in this workout?

Graham Crawford
Posted on: Mon, 08/31/2020 - 11:33

It is. Barbell rows you imbecile

Jason Williams
Posted on: Mon, 05/24/2021 - 13:08

Ha made me laugh that you imbecile lol

Taphaël Valère
Posted on: Thu, 05/03/2018 - 10:58

Hi, I'm a beginner in this, I want to gain weight and have a nice form but I also want to train all my body. I would like to know which of these workouts is the best for me? Please Send me all links you think might help
I heard it's best when you take nutriment like proteins and stuff like that. Please give me some informations

Salman khan
Posted on: Mon, 12/11/2017 - 11:28

My age is 17 em a teenager .... for building body i joined a gym.... but there is no proper coach present i dont know frm where to start what to doo plz i need ur hlp.......

Posted on: Tue, 09/13/2016 - 22:27

Is this something we can do 5 days a week or no? Or is it something more of go at your own pace?

Posted on: Mon, 08/08/2016 - 14:08

Hi i have went to the gym on and off for about 2-3 years but just lifting randomly without any knowledge. Is this program still beneficial for me?

Posted on: Tue, 03/01/2016 - 01:32

I haven't worked out since high school. I'm 36 and am wondering if I should be taking and supplements as I begin this routine. I have gain a lot of weight the last few years and lack motivation. I work as a mechanic 50+ hours a week, so I'm also tired by the time I go to the gym. Any suggestions will be appreciated

Posted on: Sun, 04/12/2015 - 17:05

Are there any alternative movements to the stiff legged deadlift anyone would recommend? I have a lumbar disc issue that might be aggravated by the deadlift and want to be safe.

Posted on: Tue, 10/07/2014 - 23:26

i am a 61year old beginner with high blood pressure and diabetic.i need a work out HELP

Chris N
Posted on: Wed, 10/01/2014 - 23:37

Im am over weight, obesse, 41 bmi. I quit smoking 2 months ago so I could breathe again. Since i quit smoking I have been swiming 20-25 laps a day at my gym and walking a mile in 20 minutes without running out of air!!! It was tough to breath and i was getting nowhere with getting into shape while smoking. For the last 3 weeks i have been doing this begginer excersise program. I am starting to feel better. I begin each of the 3 days of excersise with a 15 minute sauna then straight to the treadmill for a 20 minute mile then the wieghts (all 8 excersises) and then I swim 20 laps in the pool followed by 20 minutes in the sauna. I am reall strating to feel fantastic. I am going to complete this 8 weeks program and select another begginer program. I dont have to live with fat anymore. I can do something about it slowly. It might take 2 years and i might look really fat to the others at my gym but i dont care about them. I can do it and i am obease, you can do it too!!!

Posted on: Tue, 07/01/2014 - 12:20


I'm going to be starting this program tomorrow after years away from the gym. Based on earlier comments, I will do this three times a week for four weeks. What workout would you recommend after that? My goal is to drop as much body fat as possible (my home scale says I'm at around 32%).

Posted on: Fri, 05/23/2014 - 03:23


I've been doing this routine for 3 weeks now. For someone skinny like myself, wouldn't 10 to 15 reps be too much since we're looking to add mass?
Instead, shouldn't we aim for maybe 8-10 reps?
Just a thought

Derrick Uganda
Posted on: Thu, 05/08/2014 - 09:18

i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks

Derrick Uganda
Posted on: Thu, 05/08/2014 - 09:16

i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks

Posted on: Sun, 01/12/2014 - 02:11

hi im mike and i have a job that i work 3 days day shift and 4 nights night shift and 3 days of then i start again but whit 4 day shift 3 night shift and 4 days of no facations or weekends of and i realy want to go to gym but i need a program that wil work with my working time pleas help me or give me some advice

Posted on: Tue, 10/29/2013 - 19:07

I've been working out for some time so I'd say, at least I'd like to think when it comes to working out, I'm intermediate. My question is; would this be a good workout to do if you have not worked out in a few days? I've been off for exactly a week(since last tuesday) and was thinking, to get back into the groove of things, would be to get every muscle part in? Any thoughts and or advice of what workouts to do from taking a week off from the weights??? Thanks in advance!

Posted on: Sat, 10/26/2013 - 13:53

Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12

hi steve i want to do this workout but i dont know how much weight should i lift because it doesnt say anything about weights?

João Figueiredo
Posted on: Tue, 08/04/2015 - 17:36

Simple test your 1 rep max. After you find the 1 rep max weight just lift at the 70% of the 1 rep max.

Posted on: Wed, 02/06/2019 - 12:33

The weight that you use will be relative to your own strength and experience level. He touches on how to choose your ideal weight in the article. " I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game."

Posted on: Sat, 09/21/2013 - 22:19

For a woman, how long would you recommend this workout to be for (6 week? 12 week?) and is there a routine that you recommend to do next after this is completed?

Posted on: Sat, 09/14/2013 - 04:09

Hey all,

Im fairly new to lifting, I havnt been to the gym in at least over 4 years, but back then i only used to do resistance training as well. My main question is, is this a good program to start with? As I was wondering if the best place to start is a full body work out instead of targeting select muscles in individual work outs?

any help would be great


Jeffrey espinal
Posted on: Fri, 08/30/2013 - 19:45

How long should you do this routine before switching from begginer to intermediate and do you have a link for the intermediate routine

Posted on: Fri, 08/09/2013 - 10:32


can i do these as once a week?

i'm gonna start working 5 days a week, mall hours, and i just want to stay on my exercise. or you have any much better work out routine? pls. thanks.

Posted on: Fri, 08/09/2013 - 06:40

Hey, I'm a 17 year old guy who recently started going to the gym, I've got a question concerning this workout. Since I just started going to the gym I'm not 100% comfortable using free weights because I'm afraid I'll somehow injure myself using them. Can I for example use the chest press instead of doing normal bench presses?

Posted on: Fri, 07/19/2013 - 10:53

Hey M&S,
I was just wondering, after how many weeks would I be able to move on to more advanced workouts? Or will I feel that myself?

Posted on: Tue, 07/16/2013 - 09:56

What would be a good warm up for a workout like this? I usually do 2 sets of every exercise with light weights then start the whole workout with regular weight. Is that ok or is it better to do warm up sets before each exercise?

Posted on: Tue, 05/21/2013 - 15:59

I`m a 22 years old and just started to go to the gym on a regular basis. I am enjoying it and decided to eat better also. I`m a hard worker and aren`t afraid to push myself but I also don`t want to over do it and get injured. I am basically searching for a healthy meal plan that will help me lose some fat. I am not over weight, I am 5`7`and 130 pounds. I want to lose the fat and tone with a little bit of muscle. That would be my first goal, and looking for any help or advice!

Posted on: Thu, 05/16/2013 - 13:52

im looking for a 5 day home workout can i do this workout 5 days or does it have to be 3?

Jerard Yu
Posted on: Sun, 05/12/2013 - 02:39

Hi mr. steve I have started working out just a few weeks ago, I wonder why do I have to do my workouts alternate, I mean like why do I have to skip working out for one day and start again? would it be bad if I'm doing my workout every day? I'm just really desperate to build my body in a nice looking way.

Posted on: Thu, 05/09/2013 - 15:40

if thats a beginner so what am i doing in this 3 years ?

Posted on: Tue, 04/30/2013 - 23:46

Hi Steve,

I'm at 20 year old woman, who started at the gym about 2 weeks ago. I'm holding a bit of weight around the legs, bum and tummy. In saying that im not fat. I have a goal to get toned up for December including to get abs!
Any advice?

M&S Team Badge
Posted on: Wed, 05/01/2013 - 17:14

Hey Natalie! When it comes to getting toned and cutting that stubborn body fat, it's crucial that your diet is dialed in to where it needs to be. In particular, well defined abs are impossible to see without a low body fat percentage. This workout would certainly help you reach your goals, but you may want to look around at some others as well:

Also, check out this handy tool to help you dial in your diet:

Posted on: Tue, 04/30/2013 - 16:10

i lack of energy any good supplements or advice you can give me.

Posted on: Tue, 04/09/2013 - 16:48

That workout is completely insane and unprofessional. No beginner should do those workouts unless you want to injury thier back for life. No person in their right mind would recommend a Stiff Leg Deadlift to a 50 year old beginner unless they are unprofessional. Even squats can be dangerous on the back and knees for a begginer

Posted on: Sun, 04/07/2013 - 18:46

Wow, my only problem is my gym has a shortage if Olympic bars. As a result I start off doing squats with 2 heavy (for me) dumbbells. When I get to the dead lift my grip is already shot. Any tips?