Training Guides / Workout programs
Beginner full-body program (3 days a week)
A simple, proven 3-day full-body plan for your first 12 weeks in the gym, with the weekly table, how to pick starting weights and exactly when to add load.
If you are new to lifting, a full-body program three days a week is the best place to start. You practice each main lift often, which speeds up learning, and you recover well because each session is short. This plan is built from the exercise library and runs for 12 weeks.
General fitness education, not medical advice. Check with a doctor before starting if you have a health condition, injury or have been inactive for a long time.
The weekly schedule
Train on three non-consecutive days, such as Monday, Wednesday and Friday. Alternate Workout A and Workout B, so week 1 is A-B-A and week 2 is B-A-B.
| Workout A | Sets x reps | Workout B | Sets x reps |
|---|---|---|---|
| Squat | 3 x 5 | Squat | 3 x 5 |
| Bench press | 3 x 5 | Overhead press | 3 x 5 |
| Barbell row | 3 x 8 | Romanian deadlift | 3 x 8 |
| Lunge or split squat | 2 x 10 per leg | Pull-up or lat pulldown | 3 x 6 to 10 |
| Plank | 3 x 30 seconds | Push-up | 2 x max minus 2 |
From week 5, replace the Romanian deadlift with the conventional deadlift for 1 x 5 after warm-ups on Workout B, and keep the RDL as 2 x 8 on Workout A instead of lunges every other session if you like.
Choosing starting weights
Start lighter than you think. In the first session, do each lift with an empty bar or light dumbbells to practice form. Add weight in small jumps over several sets until the bar speed slows slightly but form stays perfect. Use that as your starting weight. It is far better to start too light and progress for 12 weeks than to start heavy and stall in three.
How to progress
This plan uses linear progression, the simplest form of progressive overload:
| Lift | Add when all sets are completed |
|---|---|
| Squat, deadlift | 2.5 to 5 kg (5 to 10 lb) per session |
| Bench, row | 1 to 2.5 kg (2.5 to 5 lb) per session |
| Overhead press | 1 kg (2.5 lb) or less per session |
| Accessories | Add a rep each session, then add weight when you hit the top of the range |
If you miss reps on a lift, repeat the same weight next session. If you miss it three sessions in a row, reduce that lift by about 10 percent and build back up.
Warming up
Spend 5 minutes on light cardio, then do the mobility routine. Before each main lift, do 2 to 4 warm-up sets: for example the empty bar for 10, then about 50 percent for 5, 70 percent for 3 and 85 percent for 1 to 2.
Rest and session length
Rest about 2 to 3 minutes between sets of the main lifts and 60 to 90 seconds on accessories. A session should take 45 to 70 minutes. See rest between sets for the reasoning.
What to expect
Most beginners add weight to the bar for many weeks in a row. Around weeks 8 to 12, the main lifts usually slow down. That is a sign to move to an intermediate plan such as upper/lower, not a sign of failure.
Write every set down. Use the 12-week beginner checklist to tick off milestones, and a training log to record weights and reps.