Plan page
3 day full body plan for beginners
Three sessions a week, each one covering the whole body, with sets kept low while you learn the movements. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- General fitness
- Experience
- New to it
- Days per week
- 3 days
- Session length
- 45 minutes
- Equipment
- A full gym
- Split
- Full body each session
- Age band
- 18-29
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 45 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 3 | 10 | 75 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 75 s |
| Barbell rowHinge to about 45 degrees, pull to the bottom of your ribs, control the way down. | 3 | 10-12 | 60 s |
| Hanging knee raiseCurl your pelvis up rather than just lifting the legs. No swinging. | 3 | 10-12 | 60 s |
| Hip thrustChin tucked, ribs down, squeeze at the top for a full second. | 3 | 10-12 | 60 s |
Day 3 Full body B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 10 | 75 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 3 | 10 | 75 s |
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 3 | 10-12 | 60 s |
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 10-12 | 60 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 60 s |
Day 5 Full body C
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 10 | 75 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 75 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 60 s |
| Pallof pressStand side-on to the cable, press straight out, resist the twist. | 3 | 10-12 | 60 s |
| Glute bridgeHeels close to your hips, press through them, hold the top for two seconds. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 30 day home workout plan, no equipmentNo rack, no dumbbells, nothing to buy: three sessions a week of bodyweight work in 30 minutes.
- 45 minute push pull legsPush, pull, legs, three times a week, with the exercise count set so a session finishes in 45 minutes.
- 5 day gym plan for muscleFive training days, 60 minutes each, rotating push, pull and legs so nothing gets hit twice in a row.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.