Total Body Strength
Eight well-rounded workouts built to hit everything — a complete, all-around fitness base for anyone starting out or getting back into it.
A complete base, built to cover everything
Total Body Strength is eight workouts designed to hit every major movement pattern — a well-rounded foundation rather than a narrow specialty. It's the program I'd hand someone who wants one solid, complete answer to "what should my training look like?"
- You're new to structured training, or returning after time off
- You want one well-rounded program instead of piecing together your own
- You have access to a few basic dumbbells but nothing fancy
- You want a complete fitness base before specializing in any one direction
Phase I, Workout 1
| Flat bench dumbbell press | 4 rounds, 12→6 |
| Standing KB march | 4 rounds, 12→8 |
| Single arm rack squat | 4 rounds, 5→3 |
| Low side plank | 4 × 30 sec |
| Standing single arm KB press | 4 rounds, 10→6 |
| Head supported DB row | 4 rounds, 10→6 |
| KB split squat | 4 rounds, 5→3 |
| High plank KB pull through | 4 × 30 sec |
Common questions
Do I need any equipment?
A mix of bodyweight and light equipment — a couple of dumbbells are recommended, with modifications included.
Is this suitable for beginners?
Yes — this is the recommended starting point if you're new to structured training or getting back into it after time off.
How is it delivered?
Instantly, as a download — open your spreadsheet and log every workout, the same way I log mine.
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Eight complete workouts, delivered straight to your inbox. Open the spreadsheet, log every session, build a real base.
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