This is the Full Body workout from the Bodyweight Beginner Strength plan. It trains Chest, Back, Quads, Lower Back and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Push Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up | 3 × 8 |
 Inverted Row | 3 × 8 |
 Jump Squat | 3 × 10 |
 Superman | 3 × 12 |
 Plank | 3 × 30 |
