Beginner workout programs for new clients
Start from Beginner Full Body or Full Body 3x in the Kovo library. Simple full-body days, 2 or 3 times a week.
No credit card required
Beginner Full Body runs 4 weeks, 2 days a week, with machines, cables and dumbbells and an easy effort target. Full Body 3x runs 6 weeks, 3 days a week, and adds the squat, bench press and deadlift.
Kovo library
Beginner Full Body
Start light. We add weight once your form looks good.
Routine A
Beginner A
4 exercises · 12 sets
Goblet Squat (Dumbbell)Quads · Dumbbell
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
70% effort
Chest Press (Pinstack Machine)Chest · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
70% effort
3 × 10 to 12
rest 1 min 30 s
70% effort
Glute Bridge (Bodyweight)Glutes · Bodyweight
3 × 12 to 15
rest 1 min
70% effort
Routine B
Beginner B
4 exercises · 12 sets
Leg Press (Pinstack Machine)Quads · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
70% effort
3 × 10 to 12
rest 1 min 30 s
70% effort
3 × 10 to 12
rest 1 min 30 s
70% effort
Farmers Carry (Dumbbell)Forearms · Dumbbell
3 × 30 s
rest 1 min
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Kovo library
Full Body 3x
Routine A
Full Body 1
5 exercises · 15 sets
3 × 6 to 8
rest 2 min
80% effort
3 × 6 to 8
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 12 to 15
rest 1 min
90% effort
- Farmers Carry (Dumbbell)
Forearms · Dumbbell
3 × 40 s
rest 1 min
Routine B
Full Body 2
5 exercises · 15 sets
3 × 5 to 6
rest 3 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min
90% effort
Routine C
Full Body 3
5 exercises · 15 sets
- Leg Press (Pinstack Machine)
Quads · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 8 to 10
rest 2 min
80% effort
3 × 12 to 15
rest 1 min
90% effort
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
Keep new clients going
For each client on this program, Kovo Trainer shows you:
- Every set next to what you planned
- Clients who haven't trained in 8 days, on your dashboard
- Their first personal records, called out
- A weekly goal you set for them, from 1 to 7 days
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about the beginner programs
Why is the effort so easy in Beginner Full Body?
Beginner Full Body sets effort at 70%, about 3 reps left in each set, so new clients learn each move before they push hard.
Which beginner program comes first?
Beginner Full Body suits a client's first month. Full Body 3x is a good next step after it.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Beginner Full Body or Full Body 3x to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.