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Repigo Program

General Fitness Starter

A beginner-friendly program for improving overall fitness with strength, conditioning, core work, and light cardio.

Updated July 19, 2026 by Repigo Team

Split Type
Full Body
Days Per Week
3
Workouts
3

Choose This Program If

  • You want a balanced beginner routine for strength, core, and conditioning.
  • You are getting back into exercise and need simple full-body workouts.
  • You care more about overall fitness than specializing in strength or muscle size.

How The Program Works

A beginner-friendly program for improving overall fitness. Build full-body strength, improve basic conditioning, and get comfortable with consistent training through simple workouts that combine strength, core, and light cardio.

Weekly Layout

  1. Day 1: Full Body Base
  2. Day 2: Rest
  3. Day 3: Full Body Build
  4. Day 4: Rest
  5. Day 5: Full Body Move
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Full Body Base

  • Dumbbell Goblet Squat: 3 sets x 10 reps
  • Push-Up: 3 sets x 8 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Dumbbell Romanian Deadlift: 3 sets x 10 reps
  • Plank: 3 sets x 30 sec
  • Recumbent Bike: 8 min

Day 2: Full Body Build

  • Leg Press: 3 sets x 12 reps
  • Dumbbell Bench Press: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Dumbbell Goblet Squat: 2 sets x 12 reps
  • Plank: 3 sets x 30 sec
  • Walking: 10 min

Day 3: Full Body Move

  • Dumbbell Romanian Deadlift: 3 sets x 10 reps
  • Seated Dumbbell Shoulder Press: 3 sets x 10 reps
  • Cable Lat Pulldown: 3 sets x 8 reps
  • Leg Press: 2 sets x 12 reps
  • Push-Up: 2 sets x 8 reps
  • Rowing: 6 min

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.