Total-Body Foundations
The first program every beginner should run — learn the movements, build base strength, train every muscle.
About this program
A 4-week on-ramp built around three rotating full-body sessions. You hit every major muscle group three times a week with simple, low-skill band movements — long enough to build a real foundation, short enough to never feel overwhelming. By week 4 you will own the core pushing, pulling and squatting patterns and be ready for a focused split.
What you get
- Trains every muscle group 3× per week for fast skill and strength gains
- Low-skill movements — no balance or coordination prerequisites
- Each session finishes in 35 minutes including warm-up
- Built-in 4-week progression so you are never guessing what to add
Weekly schedule
This is one week of training — repeat it for all 4 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.
Day 1 — Full Body A
- 3 × 12
- 3 × 12
- 3 × 12
- 2 × 12
- 2 × 15
Day 2 — Full Body B
- 3 × 10 / side
- 3 × 12
- 3 × 12
- 2 × 12
- 2 × 12
Day 3 — Full Body C
- 3 × 12 / side
- 3 × 12
- 3 × 12
- 2 × 15
- 2 × 15
Week-by-week progression
Same schedule each week — what changes is the load and intensity. This is how you keep making progress.
- W1Learn
Use a light band. Focus 100% on form — full range, controlled tempo. Stop 2–3 reps short of failure on every set.
- W2Build
Same bands, but add 1 set to each main lift. Hold the top of every rep for a one-count squeeze.
- W3Load
Move up to a medium band on the squat, press and row. Keep reps in the prescribed range.
- W4Consolidate
Medium bands throughout. Add a final set to each session and shorten rest to 45s. Re-test how the movements feel — you are ready to progress.
Want this dialed in to your body?
Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.