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
QuadsBeginnerCompound
Dumbbell Step-up
Step onto a bench or box holding dumbbells.
Benefits
- Single-leg strength with little knee stress
- Easy to scale with height
How to do it
- Whole foot on the box
- Drive up through the top leg only
- Step down slowly
Common mistakes
- Pushing off the bottom foot
- Box too high
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
Similar
No equipment
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
2×/week8 weeks
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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