Beginner full body program (3 days)
For a beginner, nothing beats full body three times a week: each muscle is trained several times, which speeds up movement learning and progress. This program alternates two sessions (A and B) built around the basic exercises. All you need is 50 minutes, three times a week, with a rest day between each.
How it works
Alternate sessions A and B through the week: for example A on Monday, B on Wednesday, A on Friday, then B the following Monday, and so on. Always leave at least one rest day between sessions.
Start light to learn technique, then apply progressive overload: when you hit the top of the rep range on all your sets, add a little load next session.
The sessions
Session A
| Exercise | Sets | Reps |
|---|---|---|
| Squatarrow_outward | 3 | 8-10 |
| Bench pressarrow_outward | 3 | 8-10 |
| Barbell rowarrow_outward | 3 | 8-10 |
| Overhead pressarrow_outward | 3 | 10-12 |
| Plankarrow_outward | 3 | 30-45 s |
Session B
| Exercise | Sets | Reps |
|---|---|---|
| Romanian deadliftarrow_outward | 3 | 8-10 |
| Incline dumbbell pressarrow_outward | 3 | 8-10 |
| Lat pulldownarrow_outward | 3 | 10-12 |
| Lateral raisesarrow_outward | 3 | 12-15 |
| Hanging leg raisearrow_outward | 3 | 10-15 |
How to progress
Stay on a load until you reach the top of the rep range on all sets. Once you do, add 2.5 kg (upper body) or 5 kg (lower body) next session. Log every session to track your progress.
Frequently asked questions
Is this program really suited to total beginners?expand_more
Yes, it is designed precisely for them. Start with light loads, focus on technique, and increase gradually. Three weekly sessions are plenty to progress fast in the first months.
Can I swap an exercise?expand_more
Yes, if a movement bothers you or is unavailable at your gym. Replace it with an exercise of the same type: a push for a push, a pull for a pull. The key is keeping the balance between movements.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.