Build a simple full-body routine

A full-body session does not need twenty exercises. Five solid moves, done well, beat a long list you skip.

The shape of the session

Aim for one pattern from each group:

1. Squat or lunge — legs and hips
2. Hinge — posterior chain (think deadlift pattern)
3. Push — chest and shoulders
4. Pull — back
5. Brace — core that keeps you honest

If you train with a barbell, start here:

At home, swap the squat for a bodyweight version and keep a plank as your brace:

Sets, reps, rest

For a general strength session:

• 3 sets of 8–12 reps on the main lifts
• 60–90 seconds rest between sets
• Stop a rep or two before form breaks down

Write the numbers into your plan so you are not guessing between sets.

Put it in Gymdoer

1. Open Build a routine and add your exercises in order.
2. Set sets, reps, and rest on each move.
3. Save the link and follow it on your phone — or start from a curated routine like Full Body Beginner and customize it.

Keep the same five moves for a few weeks. Add load or reps when the last set still looks clean.