BeginnerGeneral Fitness

ScoreFit Foundation

Build the base. Master the movements.

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3: Days / week
8: Weeks
Full Body: Split
3: Workouts

Workout 1

Day A

Full Body — Push Emphasis

5 exercises

ExerciseSetsRepsEffortRest

Goblet Squat

Quads · Glutes, Core

Sets 3

Reps 8-10

Effort 6-7

Rest 120s

Your main lower-body lift for the day. Own the depth before adding load.

Machine Chest Press

Chest · Triceps

Sets 3

Reps 8-12

Effort 7-8

Rest 90s

Seated Cable Row

Back · Biceps

Sets 3

Reps 10-12

Effort 7-8

Rest 90s

Dumbbell Shoulder Press

Shoulders · Triceps

Sets 2

Reps 10-12

Effort 7

Rest 75s

Weighted Plank

Core

Sets 3

Reps 30-45s

Effort 8

Rest 60s

Workout 2

Day B

Full Body — Pull Emphasis

5 exercises

ExerciseSetsRepsEffortRest

Romanian Deadlift

Hamstrings · Glutes, Back

Sets 3

Reps 8-10

Effort 6-7

Rest 120s

Hinge pattern. Keep the weight light until the stretch feels natural.

Lat Pulldown

Back · Biceps

Sets 3

Reps 10-12

Effort 7-8

Rest 90s

Incline Dumbbell Press

Chest · Shoulders, Triceps

Sets 3

Reps 8-12

Effort 7-8

Rest 90s

Cable Lateral Raise

Shoulders

Sets 2

Reps 12-15

Effort 7-8

Rest 60s

Cable Curl

Biceps

Sets 2

Reps 10-12

Effort 8

Rest 60s

Workout 3

Day C

Full Body — Leg Emphasis

5 exercises

ExerciseSetsRepsEffortRest

Leg Press

Quads · Glutes

Sets 3

Reps 10-12

Effort 7-8

Rest 120s

Lying Leg Curl

Hamstrings

Sets 3

Reps 10-12

Effort 7-8

Rest 90s

Chest-Supported Row

Back · Biceps

Sets 3

Reps 10-12

Effort 7-8

Rest 90s

Push-Up

Chest · Triceps, Core

Sets 2

Reps AMRAP

Effort 8

Rest 75s

As many clean reps as possible. Drop to knees to finish if needed.

Standing Calf Raise

Calves

Sets 3

Reps 12-15

Effort 8

Rest 60s