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Beginner · 3 days / week

3-Day Full Body

The classic starting point. Three weekly sessions hit every major muscle group with compound lifts, leaving a rest day between workouts for recovery.

Goal: Build a strength base across every major muscle group

Monday

Full Body A

Barbell Bench Press demonstration

Barbell Bench Press

pectorals

3 × 5-8Barbell Full Squat demonstration

Barbell Full Squat

glutes

3 × 5-8Pull-up demonstration

Pull-up

lats

3 × 6-10Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press

delts

3 × 8-10Front Plank with Twist demonstration

Front Plank with Twist

abs

3 × 30-45 sec
TuesdayRest & recovery
Wednesday

Full Body B

Barbell Deadlift demonstration

Barbell Deadlift

glutes

3 × 5Dumbbell Bench Press demonstration

Dumbbell Bench Press

pectorals

3 × 8-10Barbell Bent Over Row demonstration

Barbell Bent Over Row

upper back

3 × 8-10Dumbbell Lunge demonstration

Dumbbell Lunge

glutes

3 × 10 / legCrunch Floor demonstration

Crunch Floor

abs

3 × 15-20
ThursdayRest & recovery
Friday

Full Body C

Barbell Full Squat demonstration

Barbell Full Squat

glutes

3 × 5-8Barbell Incline Bench Press demonstration

Barbell Incline Bench Press

pectorals

3 × 8-10Cable Pulldown demonstration

Cable Pulldown

lats

3 × 10-12Barbell Romanian Deadlift demonstration

Barbell Romanian Deadlift

glutes

3 × 8-10Hanging Leg Raise demonstration

Hanging Leg Raise

abs

3 × 10-15
SaturdayRest & recovery
SundayRest & recovery
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