Beginner gym workout plan (3 days a week)
Three full-body sessions a week is the best way to start. You train every muscle three times, practise the main movements often and recover in between.
- Level
- Beginner
- Days a week
- 3
- Where
- Gym
- Session
- 50 to 60 min
Who it suits: People new to the gym, or coming back after a long break. Goal: Build strength and muscle.
How to use this plan
- Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
- Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
- Log every set. Next time, try to beat your last session by one rep or a little more weight.
- Rest the time shown between sets, and a day or two between sessions that train the same muscles.
Day A: Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10 to 12 | 60 to 90 s |
| Bench Press (Dumbbell) | 3 | 8 to 12 | 60 to 90 s |
| Seated Cable Row | 3 | 10 to 12 | 60 to 90 s |
| Shoulder Press (Dumbbell) | 2 | 10 to 12 | 60 to 90 s |
| Plank | 3 | 30 to 45 s | 60 to 90 s |
Day B: Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 | 10 to 12 | 60 to 90 s |
| Lat Pulldown (Cable) | 3 | 10 to 12 | 60 to 90 s |
| Incline Bench Press (Dumbbell) | 3 | 8 to 12 | 60 to 90 s |
| Romanian Deadlift (Barbell) | 3 | 8 to 10 | 60 to 90 s |
| Crunch | 3 | 12 to 15 | 60 to 90 s |
Day C: Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat (Dumbbell) | 3 | 10 to 12 | 60 to 90 s |
| Push Up | 3 | as many as you can with good form | 60 to 90 s |
| One Arm Row (Dumbbell) | 3 | 10 to 12 each side | 60 to 90 s |
| Lateral Raise (Dumbbell) | 2 | 12 to 15 | 60 to 90 s |
| Glute Bridge | 3 | 12 to 15 | 60 to 90 s |
Notes
- Train on non-consecutive days, for example Monday, Wednesday and Friday.
- After 8 to 12 weeks, move to an upper and lower split.
Common questions
- How long does this plan take?
- Each session takes about 50 to 60 minutes, 3 days a week.
- How do I know when to add weight?
- When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
- What if I miss a session?
- Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.
More workout plans
General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.