Beginners: one simple full-body session you actually did for the first month?
For people new to the gym: what single full-body workout did you actually follow for the first 4–6 weeks? Share the exact exercises, warm-up, sets/reps, how you picked the first working weight, and how you progressed — ideally something that fit a 30–45 minute visit on a workday. Looking for real, copyable sessions people stuck with.
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Community experiences
Real experiences, routines, and practical ideas from the community.
GoFitYatra Insight
Evidence-informed context for this discussion
Simple 30–45 min full‑body you can repeat 2–3×/week: - Warm‑up 5–8 min (light cardio + band/leg swings + 2–3 ramp sets of your first lift). - Squat 3×5 - Bench press or DB press 3×5 - Barbell row or 1‑arm DB row 3×8 (can superset with press) - Deadlift 1×5 (or RDL 3×8) - Plank 3×30–60 s Pick first working weight you can do with perfect form and that leaves 1–2 reps in reserve (RPE ~7). Progression: add 1.25–2.5 kg (or 1–2 reps) when you complete all target reps with good form. Rest 60–120 s between sets; superset push/pull to save time. Prioritize technique, start light, and deload if form breaks down.