Full Body Foundation: 3 Day Full Body Workout for Beginners

It is a beginner workout plan built on a 3 day full body workout: you train 3 days a week, about 50 to 60 minutes per session, with a rest day between. Each session pairs a press with a pull, trains the legs, then adds arms, shoulders and core. The full body workout plan runs for 9 weeks at the gym by default, and the app also offers 5, 13 or 17 weeks.

A workout 3 days a week with a rest day between, for example Monday, Wednesday and Friday. Each beginner full body workout trains chest, back, shoulders, legs, arms and core. Do day A, then B, then C. The plan repeats the same three days every week, so you get better at the same lifts. Every exercise has 3 sets, and every weighted move uses a 6 to 10 rep range. Most moves have a swap if your gym is missing the machine or the station is busy.

• Day A: bench press, back squat and barbell row. The heavy barbell day: a press, a squat and a pull, plus the overhead press. EZ bar curls and the dip machine cover the arms, crunches finish the session.
• Day B: lat pulldown, dumbbell chest press and seated leg curl. A lighter day on cables and machines. Preacher curls, rope triceps extensions, the cable shoulder press and the cable ab crunch fill out the session.
• Day C: incline bench press, leg extension and chest supported row. Upper chest and upper back, then dumbbell curls, overhead triceps extensions and side raises for the shoulders. Side crunches finish the week.
• Every exercise links to its own page, where you can watch it from every angle.

Why full body for beginners? New lifters improve by practicing each movement often. Full body training hits every major muscle three times a week, and a missed session never skips a muscle for a whole week. The 6 to 10 rep range is heavy enough to build strength and gives you enough reps per set to learn good form.

Want a different focus or no gym at all? Curves & Confidence is a 3 day gym plan with two glute and leg days and one upper body day. Dumbbell Home Essentials is a 3 day full body plan you can do at home with a pair of dumbbells.

Weeks 2 to 9 continue in GymDroid. The plan keeps the same three days, and the app reads what you logged and sets your next weights after every session, so you only have to lift. Want a shorter or longer block? Choose 5, 13 or 17 weeks instead. On iPhone and Android.

Pick a weight you can lift for at least 6 clean reps with 2 or 3 reps left. New to the barbell? Start the squat and bench press with the empty 20 kg bar. If you know a recent set, the one rep max calculator turns it into a starting weight. After that, the app sets each weight from what you log.

For most beginners, full body. You improve fastest by practicing each lift often, and three full body days train every muscle three times a week. Push pull legs needs six days to do the same, so it usually fits better after your first year, when you want more volume per muscle.

Three times a week, with at least one rest day between sessions so your muscles recover. Two sessions a week still works if that is all your schedule allows.

About 45 to 60 minutes, warm up included. This plan has 7 exercises of 3 sets each, so a session takes around 50 to 60 minutes with the rest times shown.

A leg exercise, a press, a pull and some core work, plus arms and shoulders if you have time. Day A uses the squat, bench press and barbell row. Days B and C use machines and dumbbells for the same muscles.

Two to three sets per exercise is enough. This plan uses 3 sets of 6 to 10 reps on every weighted move. Start near the bottom of the range, add reps each session, and move up in weight once all three sets reach 10.