3-Day Full Body Workout for Beginners
The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
About the program
Each session has a leg exercise, a press, a pull and core work, so every muscle is trained three times a week — the best rhythm for a beginner. The three days (A, B, C) use different exercises, so you learn every basic movement and don't get bored.
Light weights, 10–12 reps: technique first, load later. About 45 minutes per session.
Who it is for
First-timers in the gym and anyone coming back after a long break. Fits men and women of any age.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Day A
12 sets
Day B
15 sets
Day C
14 sets
How to progress
For the first two weeks find weights that leave 2–3 reps in the tank at 12. Then: hit 3×12 — add the smallest step (1–2 kg on dumbbells, 5 kg on the leg press). After 8–12 weeks move on to upper/lower or 5×5.
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