Beginner Full Body
Beginner 3 days a week Full gym Muscle
The classic way to start: every muscle three times a week with the big free-weight lifts.
Weekly schedule
Mon A, Wed B, Fri A, then B, A, B the next week. Each session has 15 working sets on average and takes about 38 minutes.
The workouts
Full Body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 3 × 6-8 | 2:30 |
| Bench Press | 3 × 6-8 | 2:30 |
| Barbell Row | 3 × 8-10 | 2:00 |
| Lateral Raise | 2 × 12-15 | 1:00 |
| Dumbbell Curl | 2 × 10-12 | 1:00 |
| Plank | 2 × 30-45s | 1:00 |
Full Body B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian Deadlift | 3 × 8-10 | 2:30 |
| Overhead Press | 3 × 6-8 | 2:00 |
| Lat Pulldown | 3 × 8-12 | 1:30 |
| Incline Dumbbell Press | 2 × 8-12 | 1:30 |
| Tricep Pushdown | 2 × 10-12 | 1:00 |
| Hanging Knee Raise | 2 × 10-15 | 1:00 |
How to progress
- Pick a weight you can lift for the top of the rep range with 1–2 reps left in the tank.
- Each session, try to add a rep. When every set hits the top of the range, add the smallest weight jump (2.5 kg on barbells, 1–2 kg on dumbbells) and start back at the bottom.
- Rest 1–2 minutes on small exercises and 2–3 minutes on squats, presses and rows.
- Expect to add weight almost every week for the first few months. That's normal, and it's the fun part.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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