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.
- Rhythm
- 3 days/wk
- Duration
- ~50 min/session
- Level
- Beginner
- Goal
- General muscle & strength
The sessions
Session A
Squat3 × 8-10
Bench press3 × 8-10
Barbell row3 × 8-10
Overhead press3 × 10-12
Plank3 × 30-45 s
Session B
Romanian deadlift3 × 8-10
Leg press3 × 10-12
Incline dumbbell press3 × 8-10
Lat pulldown3 × 10-12
Lateral raises3 × 12-15
Hanging leg raise3 × 10-15
In this programexpand_more
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.
Sleep and nutrition matter as much as training in these first weeks: aim for 7 to 9 hours of sleep and regular meals with enough protein, so your body actually recovers and progresses between sessions.
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.
Who this program is for
This program is built for anyone who has never followed a structured plan, or is returning after a long break. No prior experience is required: every movement uses a wide rep range that leaves room to learn the technique safely.
If you have already been training for more than six months with load that keeps progressing, you are probably ready for a program with more frequency per muscle, like the upper/lower split. But to build a solid base, nothing replaces this first pass through full body.
Equipment needed
A standard gym is enough: a barbell and plates for squat, bench press and overhead press, a row station or a free bar, and a mat for planks. No exotic equipment is required.
If you do not yet have access to heavy loads, start anyway: technique comes first in the early weeks, and the weight will follow naturally with progressive overload.
Mistakes to avoid
Skipping the warm-up is the most common mistake: two or three light sets before the working sets prepare the joints and improve technique from the very first heavy set.
Wanting to add weight too fast is another classic trap: it is better to cleanly hit the top of the rep range for a few sessions in a row before adding load, rather than sacrificing form.
Finally, skipping sessions at the slightest inconvenience breaks the consistency that makes the program work: a shortened session beats a cancelled one. If you are truly pressed for time, cut a set from each exercise rather than the whole session.
Frequently asked questions
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.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.
Other programs
- Upper/lower program (4 days)4 days/wk · ~60 minarrow_forward
- Push Pull Legs program (6 days)6 days/wk · ~65 minarrow_forward
- 5×5 strength program (3 days)3 days/wk · ~55 minarrow_forward
- Home program, no equipment (3 days)3 days/wk · ~40 minarrow_forward
- Dumbbell-only program (3 days)3 days/wk · ~50 minarrow_forward