Full BodyBeginner3×/week≈37 min

Beginner Workout Plan (3 Days, Full Body)

Three full-body sessions per week built around simple, safe exercises. Every major muscle is trained three times a week with moderate volume — the fastest way to learn technique and build a base.

New lifters or anyone returning after a long break.

Why this split

Great for beginners: practise each movement often.
Each major muscle is trained at least twice a week.
Sessions fit your available time.
No major muscle is trained on consecutive days.

MonFull Body A

≈37 min · 15 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

1One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
2Leg Extension
Primary: Quadriceps · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
3Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Cable Crossover
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

WedFull Body B

≈38 min · 15 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
2Seated Cable Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
3Seated Leg Curl
Primary: Hamstrings · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Dumbbell Fly
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
6Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

FriFull Body C

≈37 min · 15 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

1Lat Pulldown
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
2Leg Extension
Primary: Quadriceps · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
3Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Pec Deck Machine Fly
Primary: Chest · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
6Dumbbell Front Raise
Primary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

Weekly metrics

Total weekly sets: 45
Sessions per week: 3
Avg. duration: 37 min
Exercises per session: 6

Sets per muscle / week

Chest
9 / 8 · 3×/week
Back
10 / 9 · 3×/week
Shoulders
12 / 6 · 3×/week
Biceps
4.5 / 4 · 0×/week
Triceps
0 / 4 · 0×/week
Quadriceps
9 / 8 · 3×/week
Hamstrings
6 / 6 · 3×/week
Glutes
9 / 6 · 3×/week
Calves
2 / 4 · 0×/week
Abs
1.5 / 4 · 0×/week

Volume distribution

Chest 14%
Back 16%
Shoulders 19%
Biceps 7%
Triceps 0%
Quadriceps 14%
Hamstrings 10%
Glutes 14%
Calves 3%
Abs 2%

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Useful for this

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
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Editorial pick
Lifting straps
Keep your grip from limiting heavy pulls.
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