3 Day Full Body Workout: Beginner, General Fitness
A 3-day program for beginners, aimed at general fitness.
- 3 days a week
- Full body
- Full gym
- about 30–35 min
- No cardio
- You’ll need: barbell, adjustable bench, dumbbells, lat pulldown, cable row, 5 weight machines, treadmill, exercise bike
- Cardio is listed with no time given.
Each week
Full Body Day A
- Leg Press — 3 × 10–12
- Lying Leg Curl — 3 × 10–12
- Chest Press Machine — 3 × 8–12
- Lat Pulldown (Wide Grip) — 3 × 10–12
- Shoulder Press Machine — 2 × 10–12
- Crunch — 2 × 15–20
- Treadmill Walk — 1 set
Full Body Day B
- Goblet Squat — 3 × 8–12
- Barbell Hip Thrust — 3 × 8–12
- Dumbbell Bench Press — 3 × 8–12
- Seated Cable Row — 3 × 10–12
- Dumbbell Curl — 2 × 10–15
- Crunch — 2 × 15–20
- Cycling / Spin Bike — 1 set
Full Body Day C
- Dumbbell Walking Lunge — 3 × 10–12
- Dumbbell RDL — 3 × 10–12
- Chest Press Machine — 3 × 8–12
- Lat Pulldown (Wide Grip) — 3 × 8–12
- Cable Tricep Pushdown — 2 × 10–12
- Captains Chair Leg Raise — 2 × 10–15
- Treadmill Walk — 1 set
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 2–15 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — worth a look. Shoulders and Biceps only get trained once a week.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. 3 conditioning sessions a week — a sensible dose for this goal.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
More workout programs · Workout plan builder · Rate my workout routine