GymTrainingDay 1 — Full body ~56 min approx.
| Back Squat | 3×6RPE 7 |
| Barbell Bench Press | 3×8RPE 7 |
| Lat Pulldown | 3×10RPE 8 |
| Romanian Deadlift | 3×10RPE 7 |
| Triceps Pushdown | 3×8-10 |
3-Day Full-Body Workout Program for Beginners
This program suits beginners training three days a week who want to build muscle and strength. It follows Starting Strength and StrongLifts 5×5 principles: every session trains the whole body with compound barbell lifts and simple linear weight progression.
Based on: Jeff Nippard Fundamentals Full Body, Golden Six
Day 2 — Full body ~58 min approx.
| Romanian Deadlift | 3×5RPE 7 |
| Overhead Press (Barbell) | 3×8RPE 8 |
| One-Arm Dumbbell Row | 3×12RPE 8 |
| Leg Extension | 3×12 |
| Cable Crossover | 3×12 |
| Plank | 3×12 |
Day 3 — Full body ~56 min approx.
| Lunge | 3×10 |
| Incline Barbell Bench Press | 3×8 |
| Lat Pulldown | 3×10 |
| Barbell Hip Thrust | 3×12 |
| Reverse Pec Deck | 3×12 |
Progression: Add weight weekly; deload −10% after a stall.
Build my program →How long should I rest between sets?
On the big compounds (squat, press, row) rest 2–3 minutes so your muscles and nervous system recover for the next heavy set. On isolation work 60–90 seconds is enough.
When should I add weight?
Add +2.5 kg (5 lb) each time you complete all prescribed reps across every set with clean form. On the squat and deadlift you can add +5 kg for the first months while progress comes easily.
Are 3 sessions a week enough to grow?
Yes. Each muscle group is hit three times a week, and the week totals 10–15 working sets per group — right inside the science-backed range for beginner hypertrophy.