Created by Method Strength

Full Body A/B for Beginners – Every Other Day

Alternating full body program for training beginners. Machine-focused for maximum safety, A/B rotation for exercise variation, core work integrated.

nicht angegebenEvery other day (A/B alternating)Muscle building, learning technique, sustainable routinemachine, cable, dumbbell, body only

Day A — Full Body (Push Focus)

6 exercises

Brustpresse (Maschine)3 × 10-12
RPE 7. Shoulder blades together, controlled tempo.
Beinpresse3 × 10-12
RPE 7-8. Full range of motion — as deep as possible without lower back rounding.
Rudern am Kabelzug (sitzend)3 × 10-12
RPE 7. Pull elbows back, brief pause at body.
Schulterdrücken (Maschine)3 × 10-12
RPE 7
Trizeps-Pushdown (Stange)2 × 10-12
RPE 7-8. Elbows pinned to sides.
Dead Bug2 × 8
Per side. Slow, lower back stays on floor. Takes 3 minutes, makes everything else better.

Day B — Full Body (Pull Focus)

6 exercises

Rudern an der Maschine (Leverage Row)3 × 10-12
RPE 7. Squeeze shoulder blades at end position.
Goblet Squat (Kurzhantel/Kettlebell)3 × 10-12
RPE 7. Different leg exercise than Day A — trains quads plus trunk stability.
Schrägbankdrücken (Maschine)3 × 10-12
RPE 7. Different angle than Day A for complete chest development.
Step-Ups (Kurzhantel)3 × 10
RPE 7. Per side. Hip extension — the movement pattern missing from original.
Hammer Curl (Kurzhantel)2 × 10-12
RPE 7-8. No swinging, controlled negative.
Plank (Unterarmstütz)2 × 30s
Lightly engage glutes, straight line from head to heels.

Why This Plan?

This program builds on the user's solid foundation and addresses three gaps: First, the missing posterior chain — the original program has no hinge/hip extension pattern, which leads to muscular imbalances long-term. Goblet squats and step-ups close this gap in a beginner-friendly way. Second, the missing core work — Dead Bugs and Planks train trunk stability that serves as foundation for all other exercises (Kibler et al., 2006). Third, the A/B format instead of identical sessions — Fonseca et al. (2014) showed that exercise variation improves hypertrophy compared to constant routines, and for beginners it additionally reduces overuse injury risk from repetitive movement patterns. The machine base is maintained since it offers beginners the best ratio of stimulus to injury risk (Fisher et al., 2024). RPE 7 as starting intensity allows technical learning with sufficient growth stimulus.

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