Full Body Gym Workout | Beginner Friendly

Full Body Strength & Tone — 45-Minute Program

Beginner-Friendly Edition

A complete full body workout built for your first weeks at the gym. Six exercises, one 45-minute session, covering legs, chest, back, shoulders, and core — explained in plain, simple language so nothing feels overwhelming.

What's included:

• 6 exercises covering your whole body (squat, chest press, row, shoulder press, deadlift, core)
• Sets, reps, and rest times for every move — no guesswork
• 3 options per exercise (Easier / Standard / Challenge) so you can start wherever feels right
• "New to the gym?" tips — how to read a machine, when to ask staff, what to do if equipment's busy
• 5-minute warm-up and cool-down included
• Instant PDF download — pull it up on your phone at the gym, or print it

No gym experience needed. If you've never done a full workout before, this plan is built to walk you through it, start to finish.