Choose your level and follow the weekly plan
Ideal for those just starting out. 3 full-body workouts per week, foundational exercises, moderate volume.
Squat (bodyweight or goblet)
Keep chest up, knees over toes
Push-Up (or knee push-up)
Full range of motion
Dumbbell Row (one arm)
Neutral spine
Dumbbell Shoulder Press
Plank
🏆 Plans created by Naser — personal trainer with 13 years experience at Imperial Gym Mangalia