Patience Athletics
General FitnessEveryone starts somewhere. The key is starting with a plan that builds confidence instead of burning you out.
Full-Body Basics Vol. 1 is a 12-week, 2-day-per-week full-body program designed for beginners, busy adults, or anyone returning to the gym after time away. Using basic free weights and common gym machines, you'll build strength, improve movement quality, and establish the habits needed for long-term success, without spending hours in the gym.
Every session follows the Patience Athletics philosophy: simple movements, purposeful progression, and sustainable results. You'll train every major muscle group each workout, learn proper exercise execution, and leave each session feeling challenged without being overwhelmed.
This is Step One of a long-term training system. Once you've built a foundation of strength, confidence, and consistency, you'll be ready to progress into Volume 2, where training expands to three days per week with more advanced programming and supersets.
If you're looking for a realistic program that meets you where you are today while preparing you for where you want to go tomorrow, this is the place to start.
Train with purpose. Progress with patience.
1 sessions per week
Must use App app to view and log training
Program Training
A
Close Grip Lat Pulldown
2 x 10
B
Seated DB Shoulder Press
2 x 8
C
Cable Curls
2 x 10
D
DB Walking Lunge
E
Seated Leg Curl
2 x 8
F
Roman Chair Leg Raises
2 x MAX
A
Horizontal Cable Row
2 x 10
B
DB Bench Press
2 x 8
C
Tricep Pushdown
2 x 10
D
Lean Back Leg Extension
2 x 10
E
DB Hip Thrust
2 x 10
F
Cable Rotations
2 x 8
