Beginner3 days/weekFull gym

Beginner 3-Day Full Body

The simplest effective way to start lifting: three full-body sessions a week.

Days per week: 3
Session length: ~60 min
Equipment: Full gym
Experience: Beginner
Goal: Build muscle, Get stronger, General fitness
Run it for: 8–12 weeks

Import this program into Progress

Don't have the Progress: Workout Tracker app yet? You're missing out!

Import this program on your phone

Scan the code to open this page on your phone, then tap Import. Progress loads every workout, set and rep for you.

Download on theApp Store GET IT ONGoogle Play

Overview

If you are new to lifting, this is the program to start with. Every session trains your whole body with a squat or leg press, a hinge, a push and a pull, so each muscle gets worked three times a week. That frequency is what drives fast beginner progress.

The three days use different variations of the main movements, which keeps the program interesting and builds a well-rounded base without making any one session too long.

Who it's for

Complete beginners and anyone returning after a long break
People who can train three days a week
Anyone who wants muscle, strength and general fitness at the same time

Not ideal if…

Lifters with more than a year of consistent training who have stopped progressing on full-body plans

Weekly schedule

Train three non-consecutive days a week, for example Monday, Wednesday and Friday.

MonDay 1
TueRest
WedDay 2
ThuRest
FriDay 3
SatRest
SunRest

The workouts

Day 1

Exercise	Sets	Reps
Barbell back squat	3	8
Barbell bench press	3	8
Lat pulldown	3	10
Dumbbell Romanian deadlift	3	10
Plank	3	30 sec

Day 2

Exercise	Sets	Reps
Deadlift	3	5
Standing overhead press	3	8
Seated cable row	3	10
Dumbbell walking lunges	3	10 per leg
Dumbbell curls	2	12

Day 3

Exercise	Sets	Reps
Leg press	3	10
Incline dumbbell press	3	10
Assisted pull-ups	3	8
Barbell hip thrust	3	10
Triceps rope pushdown	2	12

How to run it

Warm up: 5 minutes of light cardio, then 2–3 lighter warm-up sets of the first exercise, building up to your working weight. Later exercises usually need just one lighter set.
Choosing a weight: Use a weight you could lift for 2–3 more reps than the target. The last set should feel hard, but your form shouldn't break down. Spend the first week or two a little lighter while you learn the movements.
Rest between sets: About 2 minutes between sets on squats, deadlifts, bench and overhead press; about 90 seconds on everything else.
Progression: When you hit the target reps on every set of an exercise, add a little weight next session: about 5 lb (2.5 kg) for upper-body lifts and 10 lb (5 kg) for lower-body lifts. If you stall on a lift for three sessions in a row, drop the weight about 10% and build back up.
How long to run it: Follow it for 8–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Spend the first two weeks with weights that feel easy. Learning the movements well now pays off for years.
Record every session. You need to know what you lifted last time to know what to lift today.
Walk on your rest days. It helps recovery and adds to your general fitness without tiring you out.

Questions

Can I add an extra day?

Not at first. Three days gives your body time to recover and adapt. After 3–4 months, the 4-Day Upper/Lower Split is a natural next step.

What if my gym has no assisted pull-up machine?

Use a lat pulldown for 3 sets of 8 instead, or band-assisted pull-ups.

How long should I run it?

At least 8–12 weeks, and as long as you keep adding weight. Most beginners keep progressing on a plan like this for several months.

Start this program today