beginners · 3 workouts a week
Full Body — 3 Days
The classic starting split. Three similar full-body sessions a week (Mon/Wed/Fri works). Compound lifts, minimal isolation — you groove the technique fast and add weight just as fast.
Days and exercises
Day 1Full Body — Day 1
- Barbell Squat3×5–8
- Barbell Bench Press3×5–8
- Bent-Over Barbell Row3×6–10
- Standing Barbell Overhead Press3×6–10
- Barbell Curl2×10–12
- Plank3×30–60 sec
Day 2Full Body — Day 2
- Barbell Deadlift2×5
- Incline Dumbbell Press3×8–12
- Lat Pulldown3×8–12
- Dumbbell Lateral Raise3×12–15
- Triceps Pushdown3×10–15
- Crunches3×15–20
Day 3Full Body — Day 3
- Leg Press3×10–12
- Dips3×6–10
- Pull-Ups3×5–8
- Seated Cable Row3×10–12
- Hammer Curl2×10–12
- Hanging Leg Raise3×10–15
The scheme is a recommendation, not a rule: log what you actually did.
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