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.
Your training week
Mon
Full Body
Tue
Rest
Wed
Full Body
Thu
Rest
Fri
Full Body
Sat
Rest
Sun
Rest
MonFull Body A
≈37 min · 15 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Seated Cable Row: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Quadriceps · Difficulty: Beginner
Reps10–15Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Reps10–15Primary: Glutes · Difficulty: Beginner
Reps10–15Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Reps10–15
WedFull Body B
≈38 min · 15 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Hamstrings · Difficulty: Beginner
Reps10–15Primary: Glutes · Difficulty: Beginner
Reps10–15Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Reps10–15
FriFull Body C
≈37 min · 15 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Lat Pulldown: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Reps6–10Primary: Lower back, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps10–15Primary: Quadriceps · Difficulty: Beginner
Reps10–15Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Reps10–15Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Reps10–15
How to run each session
- Warm-up (5–8 min)
- 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
- Effort
- Finish each set feeling you could do 2–3 more reps. Technique first: the load will go up over time.
- How to progress (double progression)
- When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
- Deload week
- Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.
Your next 4 weeks
1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.
Every 6–8 weeks, take an easy week with half the sets.
To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →
Weekly metrics
- Total weekly sets
- 45
- Sessions per week
- 3
- Avg. duration
- 37 min
- Exercises per session
- 6
Sets per muscle / week
- Chest9 / 8 · 3×/week
- Back11 / 9 · 3×/week
- Shoulders13.5 / 6 · 3×/week
- Biceps4.5 / 4 · 0×/week
- Triceps0 / 4 · 0×/week
- Quadriceps9 / 8 · 3×/week
- Hamstrings7 / 6 · 3×/week
- Glutes9 / 6 · 3×/week
- Calves2 / 4 · 0×/week
- Abs1.5 / 4 · 0×/week
Volume distribution
- Chest 14%
- Back 17%
- Shoulders 20%
- Biceps 7%
- Triceps 0%
- Quadriceps 14%
- Hamstrings 11%
- Glutes 14%
- Calves 3%
- Abs 2%
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Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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