3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
QuadsBeginnerCompound
Dumbbell Reverse Lunge
Step back into a lunge; kinder to the knees.
Benefits
- Easier on the knees than forward lunges
- Trains balance
How to do it
- Step back, lower the back knee
- Front shin stays nearly vertical
- Push through the front foot to return
Common mistakes
- Leaning far forward
- Narrow, tightrope stance
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Easier
Programs that use it
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time