Beginner 3-Day Full Body
Three full-body sessions per week with squats, hinges, pushes, and pulls—perfect for the first 8–12 weeks.
Who it's for: New lifters, returners after a long break, or anyone who can only train three days.
Weekly layout: Day A / rest / Day B / rest / Day C / rest / rest (or light walk).
Day A: Squat pattern · Bench or push-ups · Row · Plank · Easy incline walk 10–15 min.
Day B: Hinge (RDL) · Overhead or dumbbell press · Lat pulldown/pull-up regress · Side plank · Optional curls/triceps.
Day C: Lunge or split squat · Incline press · Seated row · Face pulls · Farmer carries.
Start with 2–3 sets of 8–12. Add a rep or a small load when all sets feel controlled. Missed a day? Do the next session—don't 'make up' by doubling volume.