Beginner Gym Workout Plan (3 Days)

Who this is for

You can get to a gym three days a week and you want a plan that is not a 14-exercise PDF. This is a full-body with fewer moving parts. Train Mon/Wed/Fri or Tue/Thu/Sat. Walk on the other days.

Session A

1. Goblet squat or leg press — 3 × 8–10
2. Chest press (dumbbell or machine) — 3 × 8–10
3. Seated row — 3 × 8–10
4. Hip hinge: Romanian deadlift or back extension — 2 × 8–10
5. Plank — 2 × 20–40 seconds

Session B

1. Split squat or leg press — 3 × 8 each
2. Shoulder press — 3 × 8–10
3. Pulldown or assisted pull-up — 3 × 6–10
4. Hip thrust or glute bridge — 2 × 8–12
5. Carry (farmer or suitcase) — 2 × 20–30 meters

Alternate A/B/A one week, B/A/B the next. Rest ~2 minutes on the first three lifts. Leave 1–3 reps in the tank. When you hit the top of the range, add a little load. Warm up with this short ramp.

What not to do

Do not add a 30-minute HIIT finisher “for fat.” Do not skip the row because curls are more fun. Log the sets. After 8–12 weeks, you can stay here or move to an upper/lower split.

Reviewed September 2026. Not medical advice.