3 Day Workout For Beginners

Workout Summary

Beginner
Build Muscle
3
Split
Designed By:
M&S Writers

Description of Workout:

New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.

With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.

The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Dumbbell Bench Press 4 12,10,10,10
Incline Bench Press 2 10
Triceps
Exercise Sets Reps
Tricep Dip 3 Failure
Lying Tricep Extension 3 10
Workout Notes:
  • Have a 10min warmup before you begin your workout.
  • Have your bench at a 30 degree angle for incline bench press.
  • Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight.
  • Light weights only for skullcrushers, focus on form.

Tuesday: Rest Day

Wednesday - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pull Up 4 10
Seated Row 3 12
One Arm Dumbbell Row 3 10
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8-10
Workout Notes:
  • Have a 10min warmup before you begin your workout.
  • Focus on form.
  • Use lat pull downs if you can not do pull ups.
  • Can use EZ bar for barbell curls.

Thursday: Rest Day

Friday - Legs and Shoulders
Legs
Exercise Sets Reps
45 Degree Leg Press 4 12,10,10,10
Leg Extension 3 12
Leg Curl 3 12
Shoulders
Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 3 10
Workout Notes:
  • Have a 10min warmup before you begin your workout.
  • 45 deg leg press, start with 75% of your max and add weight on each set.
  • Lateral raises - focus on form using light weights

Saturday and Sunday: Rest Days