Programs / Full Body Foundation (Beginner)

Full Body Foundation (Beginner)

General fitnessBeginner3 days / weekFull gym8 weeks45 min sessionsFull body

Where regular people start. Three full body sessions a week, the basic lifts done right, core every day. Build the habit first, then the numbers. Built by real trainers to run in about forty five focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatsshouldershamstringsabdominals

Leg Press3 x 10-12
Flat Barbell Bench Press3 x 10-12
Seated Cable Rows3 x 10-12
Lying Stability Ball Leg Curl3 x 10-12
Alternate Heel Touchers3 x 15-20
Backward Sled Drag3 x 30-40 m

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestglutesabdominals

6 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepslatsbicepstricepscalves

5 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Full Body Foundation (Beginner) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

Get the app