3 Day Home Gym Workout Plan: Beginner, Strength
A 3-day program for beginners, aimed at getting stronger.
- 3 days a week
- Full body
- Home gym
- Works at Planet Fitness
- about 30 min
- No cardio
- You’ll need: squat rack, adjustable bench, dumbbells
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Full Body A
- Goblet Squat — 3 × 8–10
- Pushups — 3 × 8–12
- One Arm Dumbbell Row — 3 × 8–10
- Dumbbell RDL — 3 × 8–10
- Plank — 3 × 1 min
Full Body B
- Dumbbell Split Squat — 3 × 8–10
- Standing Dumbbell Press — 3 × 6–8
- Chin Up — 3 × 5–8
- Glute Bridge — 3 × 10–12
- Dead Bugs — 3 × 8–10
Full Body C
- Dumbbell RDL — 3 × 8–10
- Dips (Chest Focus) — 3 × 6–8
- One Arm Dumbbell Row — 3 × 8–10
- Goblet Squat — 3 × 8–10
- Bird Dog — 3 × 8–10
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 4–20 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — worth a look. Horizontal push only gets trained once a week.
- Rep ranges — worth a look. Squat work never goes heavy — strength is practiced lift by lift, not on average.
- 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. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- 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.
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