Starter Full Body 2x/WeekBeginnerGYMKC official

For anyone new to the gym · Learn good form first with machines and basic free weights

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1Full Body A

Barbell Back Squat5 sets · 8–12 reps

Incline Dumbbell Press5 sets · 8–12 reps

Machine Row4 sets · 8–12 reps

Cable Lateral Raise3 sets · 10–15 reps

Ab Machine Crunch2 sets · 12–20 reps

Dumbbell Side Bend2 sets · 12–20 reps

Machine Standing Calf Raise3 sets · 12–20 reps

2Full Body B

Barbell Hip Thrust3 sets · 8–12 reps

Machine Military Press (Plate Loaded)4 sets · 8–12 reps

Machine Assisted Chin-Up4 sets · 8–15 reps

Seated Leg Curl3 sets · 10–15 reps

Dumbbell Incline Biceps Curl2 sets · 8–15 reps

Cable Kneeling Crunch2 sets · 10–20 reps