Starting out in the gym can feel confusing with so many options. This straightforward 3-day full-body workout is one of the most effective ways for beginners to build muscle, get stronger, and see consistent progress in the first 6-12 months.
You train three times per week, use the same basic lifts each session, and gradually increase the weight. It’s the same approach used successfully in programs like Starting Strength and StrongLifts 5x5.
Why Full-Body Training Works Best for Beginners
- Each major muscle group is trained three times per week instead of once
- You practise the most important lifts more often, so form improves quickly
- Recovery is excellent when you’re new to training
- Research supports it: a 2019 review in Sports Medicine showed beginners gain more muscle and strength with full-body routines than with body-part splits
Recommended schedule: Monday - Wednesday - Friday (or any three non-consecutive days)
Equipment Needed
- Barbell and plates
- Power rack or squat rack
- Adjustable bench
- Pull-up bar or lat-pulldown station
- Basic dumbbells (optional but helpful)
The Program: Workout A and Workout B
Alternate between Workout A and Workout B each session (A - B - A one week, B - A - B the next).
Progression (How to Get Stronger Every Week)
- When you complete all prescribed reps with good form, add 2.5-5 kg (5-10 lb) the next session
- If you can’t complete the reps, keep the same weight until you can
- Always warm up thoroughly, but only the working sets count toward the program
Sets and Reps
- Main lifts: 3 working sets of 5 reps
- Accessory lifts: 3 sets of 8-12 reps
- Rest 2-3 minutes on main lifts, 90 seconds on accessories
Workout A
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Back Squat | 3 x 5 | Full depth if mobility allows |
| Bench Press | 3 x 5 | Touch the chest, controlled lowering |
| Bent-Over Barbell Row | 3 x 5 | Keep back flat, pull to lower chest |
| Overhead Press | 3 x 8-10 | Strict form, no leg drive |
| Romanian Deadlift | 3 x 8-10 | Light stretch in hamstrings at the bottom |
| Pull-Ups (or Lat Pulldown) | 3 x max or 8-12 | Use assistance or bands if needed |
Workout B
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Back Squat | 3 x 5 | Squatting 3x per week drives leg growth |
| Overhead Press | 3 x 5 | Main lift this day |
| Conventional Deadlift | 1 x 5 | One heavy working set (add a second later) |
| Incline Dumbbell Press | 3 x 8-12 | 30-45 degrees bench angle |
| Chest-Supported Row | 3 x 8-12 | Dumbbell or machine - strict form |
| Leg Press or Lunges | 3 x 10-15 | Extra leg work without heavy spinal load |
Optional Core / Grip (Add 5-10 minutes, 1-2x per week)
- Plank: 3 x 30-60 seconds
- Hanging leg raises or ab wheel: 3 x 10-12
- Farmer’s walks: 3 x 40-50 metres
Nutrition and Recovery Basics
- Eat slightly more than you burn (200-500 calorie surplus)
- Aim for 1.6-2.2 g protein per kg bodyweight (roughly 0.8-1 g per lb)
- Sleep 7-9 hours per night
- Track weight lifted each session (use a notebook or free app like Strong or Hevy)
Common Questions
How long should I follow this program? Most people make steady progress for 4-9 months. When adding weight every session becomes difficult, move to an intermediate program (e.g., 4-day upper/lower).
Is this suitable for women? Yes. The exercises and progression work the same. Strength and muscle tone improve without excessive size unless calories are very high.
What if I only have dumbbells? Replace barbell movements with dumbbell goblet squats, dumbbell bench press, dumbbell rows, etc. Progress is still excellent.
Can I add cardio? Light cardio (20-30 min walking) on rest days is fine and helps overall health.