Perfect Full-Body Workout for Beginners

What's up guys Today, we continue our perfect Full Body Workout For Biggners series and this one's all about the beginners. I have a perfect full body workout for biggners that's going to take you through step-by-step. I'm going to give you exactly what you have to do not just for a couple of weeks, but for three months. I want to make sure that you get this right. Let’s start breaking down the 10 essential movement patterns every beginner must master.

Full Body Workout For Biggners

Table Of Contents 

• Full Body Workout for Beginners: Step-by-step guide for beginners to build a solid fitness foundation.
• 10 Essential Movement Patterns for Full Body Workout for Beginners:
• Horizontal Push: Push-Ups to Barbell Bench Press
• Vertical Push: Dumbbell Press to Barbell Overhead Press
• Horizontal Pull: Chest Supported Row to Barbell Row
• Vertical Pull: Pulldowns to Pull-Ups
• The Hinge: Pullthrough to Deadlift
• Squat: Dumbbell Drop Squats to Back Squats
• Lunges: Static and Dynamic Variations
• Core Flexion: Roll-Ups to Hanging Knee Raises
• The Carry: Suitcase Carry to Overhead Carry
• Movement Progression for Full Body Workout for Beginners:
• Level 1: Basic exercises for technique
• Level 2: Strength building with more complex exercises
• Level 3: Advanced strength training with barbell exercises
• Month 1: Full Body Workout for Beginners - Focus on Level 1 exercises (3 sets of 12-15 reps)
• Month 2: Full Body Workout for Beginners - Progress to Level 2 (8-12 reps)
• Month 3: Full Body Workout for Beginners - Advanced Level 3 (3 sets of 5 reps)
• Conclusion: Master the Full Body Workout for Beginners, build strength, and progress in your fitness journey.

The 10 Essential Movement Patterns Every Beginner Must Master

It’s not only important to understand that there are 10 movement patterns you have to master, but within these patterns, there are exercise variations we’ll build upon. We’re going to take them from Level 1 to Level 3. The difference between these levels is either the complexity of the exercise or the amount of weight you can load onto the exercise. It's crucial to push yourself forward in both of those areas.

Horizontal Push: From Push-Ups to Barbell Bench Press

The first movement pattern is the Horizontal Push. This involves the shoulders, chest, and triceps. The basic exercise here is the push-up. I like the push-up as a Level 1 variation because it teaches you to build scapular control with your hands placed firmly on the ground. As we progress, we move to a Dumbbell Bench Press, where you have to stabilize the weights yourself. The final Level 3 progression is the Barbell Bench Press, where both hands are fixed on the bar, making it harder to correct imbalances between the left and right sides.

Vertical Push: From Dumbbell Press to Barbell Overhead Press

Next is the Vertical Push, which primarily targets the shoulders and triceps. We begin with a 1-Arm Dumbbell Press to identify imbalances between sides. From there, we progress to a two-armed Dumbbell Overhead Press, increasing both the weight and core stability required. The final progression is the Barbell Overhead Press, which adds complexity by requiring you to move your body around the bar, while allowing you to load heavier weights.

Horizontal Pull: Progressing from Chest Supported Row to Barbell Row

Now, we move to the Horizontal Pull pattern, which targets the biceps and back. We begin with the Chest Supported Row, which removes the demand on your low back. From there, we progress to a Tripod Row, which increases the demand on the back while still providing some support for your low back. The final level is the Barbell Row, where you must have enough low back strength to maintain proper posture while lifting heavier weights.

Vertical Pull: Pulldowns to Pull-Ups

The next movement pattern is the Vertical Pull. We begin with a Pulldown, which is great for beginners using a machine or a band for assistance. As you progress, you can move to Assisted Pullups with a resistance band. Ultimately, the goal is to master Pullups without assistance at Level 3.

The Hinge: Mastering Posterior Chain Strength

The Hinge pattern focuses on pulling with your posterior chain and hips. We start with the Pullthrough, which emphasizes hinging back at the hips. Then, we progress to the Romanian Deadlift (RDL), where you learn to use the hips in an abbreviated range of motion. Finally, at Level 3, we move to the Deadlift, which is the gold standard for posterior chain strength.

Squat: From Dumbbell Drop Squats to Back Squats

The next movement pattern is the squat, which teaches you to move your body up and down in space. We start with a Dumbbell Drop Squat, which teaches the proper position for your body. As you get stronger, you’ll move to the Goblet Squat, where you hold the dumbbell in front of you. Finally, we progress to the Back Squat, which allows you to load the most weight while still adhering to proper form.

Lunges: Static and Dynamic Variations for Lower Body Strength

The seventh and eighth movement patterns are variations on the Lunge. We start with the Static Lunge, or Split Squat, which helps build strength in your quads with bodyweight. Then, we progress to the Dumbbell Bulgarian Split Squat, which increases the load and challenge. For dynamic movement, we begin with the Reverse Lunge at Level 1, then move to the Suitcase Reverse Lunge with a single dumbbell, and ultimately progress to the Dumbbell Reverse Lunge at Level 3.

Core Flexion: Developing Abs with Roll-Ups, Jackknives, and Hanging Knee Raises

The ninth movement pattern is Core Flexion, which is essential for learning how to contract your abs properly. We start with the Rollup, a Pilates movement that teaches you to control segmental flexion of your spine. The next level is the Jackknife, which adds a challenge by keeping your legs off the ground. Finally, at Level 3, we progress to the Hanging Knee Raise, which demands full control of your body as you curl your pelvis while hanging from a bar.

The Carry: Building Grip Strength with Suitcase, Farmer’s, and Overhead Carries

Finally, we have the Carry, which is often overlooked but essential for building grip and hand strength. We start with the Suitcase Carry, holding a single dumbbell in one hand. Then we move to the Farmer’s Carry, holding a dumbbell in each hand, increasing the load. The most challenging variation is the Overhead Carry, which places more demand on your core as you carry the weights above your head.

Month 1: Building a Foundation with Level 1 Exercises

Now that we’ve covered the movement patterns, let’s break them down into a structured plan. In Month 1, we focus on Level 1 exercises. These exercises are performed for 3 sets of 12-15 reps to form failure. The goal here is to build your ability to perform and master these movements, not to load heavy weight. The workout structure for Month 1 includes three different workouts (A, B, and C) performed over the week, with the exercises corresponding to Level 1.

Month 2: Strength Building with Level 2 Exercises

In Month 2, we progress to Level 2 exercises. The workout structure remains the same, but the focus shifts to building strength. The reps drop to 8-12 per set, with a focus on lifting a challenging weight while maintaining good form. The exercises become more complex, and the load increases to help you build strength on the foundation you’ve built.

Month 3: Advanced Strength Training with Level 3 Exercises

By Month 3, you’re ready for Level 3 exercises. These exercises incorporate traditional barbell movements, such as the Barbell Bench Press and Barbell Deadlift. You’ll focus on doing 3 sets of 5 reps for strength, progressively overloading the exercises by adding 5 pounds each time you successfully complete the reps with good form. This phase is all about increasing strength while continuing to refine your technique.

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Conclusion: The Path to Progress and Next Steps in Your Fitness Journey

By following this step-by-step plan, you'll master the essential movement patterns, progressively increase your strength, and build a solid foundation for long-term fitness success. If you found the article helpful and want to see more in this series, leave a comment below. Keep building your strength and fitness, and I will meet you in the next one article.