2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
BackBeginnerCompound
Seated Cable Row
Close-grip cable row to the belly.
Benefits
- Easy to learn, easy to load
- Works the mid back and lats
How to do it
- Knees soft, back tall
- Pull the handle to the belly button
- Reach forward to stretch at the start
Common mistakes
- Using the lower back to yank the weight
- Elbows flaring up
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
No equipment
Easier
Programs that use it
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Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
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