Lift · 36 min

Gym Full Body A

A squat, a press and a pull on machines and bars in about 40 minutes.

• 36 minutes
• New to it
• Barbell, Cable, Machine, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

Every major muscle gets three good sets: the barbell back squat, a machine chest press, the lat pulldown and the Romanian deadlift, with pushdowns to finish. It is the simplest way to start in a gym. Alternate A, B and C with a day off between.

Kit

Barbell, Cable, Machine, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Barbell Back Squat3 rounds

   Z4 Work
   • Barbell Back Squat6 to 10 reps · Two lighter warm-up sets first, then your working weight

3. Machine Chest Press3 rounds

   Z3 Steady
   • Machine Chest Press8 to 12 reps

4. Close Grip Lat Pulldown3 rounds

   Z3 Steady
   • Close Grip Lat Pulldown8 to 12 reps

5. Barbell Romanian Deadlift3 rounds

   Z3 Steady
   • Barbell Romanian Deadlift8 to 10 reps

6. Triceps Pushdown2 rounds

   Z3 Steady
   • Triceps Pushdown10 to 15 reps

7. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.