If you are a newbie, man or woman, Beginner’s Full Body Workout (2019/2020) is designed for you to get closer to your wish to become healthier and sexier!

Right from the start, you’re going to exercise all major parts of your body in three ( 3 ) days. You’ve thus got four ( 4 ) days of rest in your first week,  but regret to say your rest will be lessened to three ( 3 ) days during the second week as you’ll be having four ( 4 ) days of workout by then.

This actually is the best approach as It’s necessary right from the very start to have one or two days rests in-between each workout day, to give way for the recovery of your body.



Table Of Content

Beginner’s Full Body Workout (2019/2020)

First Week Of Workout

Monday: Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body & Legs, Hamstrings, Biceps, Calves

Wednesday: Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Body, Legs, Hamstrings, Abs

Friday: Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Second Week Of Workout

Monday: Abs & Core, Upper Chest, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Tuesday: Thighs & Derriere, Hamstrings, Lower Body, Legs, Calves

Thursday: Abs & Core, Upper Chest, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Friday: Thighs & Derriere, Hamstrings, Lower Body, Legs, Calves

Workout Summary

Recommendation

Final Thoughts On Beginner’s Full Body Workout (2019/2020)



Beginner’s Full Body Workout (2019/2020)

In Week 1, you’ll apply the standard pyramid reps from 12 – 8 and then in week 2, you’re going to reverse the pyramid which goes from 8 – 12 while decreasing the weight per set. Both schemes have been commonly considered by veterans and professionals in the fitness world which are also perfect for novices and newbies like you.

Should you need some awesome tips before you start with this program, you can visit “Best Fitness Tips for Beginners” and “Best home Workout Routine” otherwise, you can proceed executing this great program…



First Week Of Workout

Monday

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs



2nd Workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest



3rd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps



4th Workout

Overhead Dumbbell Press – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulder



5th Workout

Lat Pull-down – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Upper Back



6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Lower Body and Legs



7th Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings



8th Workout

Barbell Biceps Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps



9th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Calves & Legs


Tuesday: Rest Day

Wednesday

1st workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest



2nd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps



3rd Workout

Overhead Dumbbell Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulders



4th Workout

Lat Pull-down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Upper Back



5th Workout

Barbell Biceps curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps



6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Lower Body and Legs



7th Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings



8th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Calves and legs



9th Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs


Thursday: Rest Day

Friday

1st Workout

Crunch – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs



2nd workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest



3rd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps



4th Workout

Overhead Dumbbell Press:3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulders



5th Workout

Lat Pull-down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Upper Back




6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs



7th workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings



8th Workout

Barbell Biceps curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps



9th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target:  Calves and legs

Saturday: Rest Day

Sunday: Rest Day


Second Week Of Workout

Monday

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs



2nd Workout

Bicycle Crunch: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Abs & Core



3rd Workout

Incline Barbell Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper Chest



4th Workout

Incline Dumbbell Flye: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ) 60 seconds rest in between sets

Target: Upper Chest



5th Workout

Dumbbell Bent-over Row: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back and mid-back



6th Workout

Wide-Grip Pull-up: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back



7th Workout

Machine Shoulder Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulders



8th Workout

Dumbbell Front Raise: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulders



9th Workout

Dumbbell Bicep Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps



10th workout

Wide Grip EZ Preacher Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps



11th Workout

Rope Pressdown: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps



12th Workout

Standing Overhead Triceps Extension: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps extension

Tuesday

1st Workout

Barbell Squat: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Thighs and derriere




2nd Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings



3rd Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs



4th Workout

Lunge: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Thighs and calves


Wednesday: Rest day


Thursday

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs



2nd Workout

Bicycle Crunch: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Abs & Core



3rd Workout

Incline Barbell Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper Chest



4th Workout

Incline Dumbbell Flye: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ) 60 seconds rest in between sets

Target: Upper Chest



5th Workout

Dumbbell Bent-over Row: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back and mid-back



6th Workout

Wide-Grip Pull-up: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back



7th Workout

Machine Shoulder Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shouders



8th Workout

Dumbbell Front Raise: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulder



9th Workout

Dumbbell Bicep Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps



10th Workout

Wide Grip EZ Preacher Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps



11th Workout

Rope Pressdown: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps



12th Workout

Standing Overhead Triceps Extension: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps extension


Friday

1st Workout

Barbell Squat: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Thighs and derriere



2nd Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings



3rd Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs



4th Workout

Lunge: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Thighs and calves


 

 Saturday: Rest Day

Sunday: Rest Day


Workout Summary

First Week Of Workout

Monday:

Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Tuesday: Rest Day

Wednesday:

Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Body, Legs, Hamstrings, Abs

Thursday: Rest day

Friday:

Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Saturday: Rest Day

Sunday: Rest Day

Second Week Of Workout

Monday:

Abs & Core, Upper Chest, Upper Back, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Tuesday:

Thighs and Derriere, Hamstrings, Lower Body, Legs, Calves

Wednesday: Rest Day

Thursday:

Abs & Core, Upper Chest, Upper Back, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Friday:

Thighs and Derriere, Hamstrings, Lower Body, Legs, Calves

Saturday: Rest Day

Sunday: Rest Day


Recommendation

Program Duration:

12 weeks

Recommended Workout Supplements:

For Men, you can check this out…

5 Best Pre Workout Supplements 2019 (Men)

5 Best Post Workout Supplements (Men) 2019

For Women, it’s always important to note that the supplements best for you are the ones that are specifically designed for women. You can check some of them through these links below…

7 Best Pre Workout Supplements 2019 (Women)

5 Best Post Workout Supplements (Women) 2019


Final Thoughts On Beginner’s Full Body Workout (2019/2020)

As you have noticed, some workouts from 1st Week have been carried over to 2nd Week with another workout added to each body part routine to help you increase your endurance and give you a strong foundation of strength as you move ahead and step up.

Hence, completing this program and maintaining it in 12 weeks entitles you to proceed to the next level of your fitness journey.

Apparently, said program is intended for gym workout only. However, if you want to do first your exercise at home while preparing your self before hitting the gym, you can refer to this awesome home edition program here and also get some best fitness tips for beginners here.

Enjoy and have a safe workout!

If you ever need a hand or have any questions, feel free to leave them below and I am more than happy to help you out.


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