This is the Full Body A workout from the Beginner Full Body plan. It trains Quads, Chest, Back, Shoulders and Hamstrings across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 10 |
 Barbell Bench Press | 3 × 10 |
 Lat Pulldown | 3 × 10 |
 Dumbbell Shoulder Press | 3 × 10 |
 Leg Curl | 3 × 12 |
