This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine why works all the major muscle groups in 1 session. Beginners should use a workout like this before starting a split routine.

Below you'll find the daily schedule. You should complete the schedule below 3 times per week, preferably Monday-Wednesday-Friday.

Daily Workout Schedule:

Fullbody Workout - 3 Days Per Week
Exercise Sets Reps
45 Degree Leg Press 3 12
Leg Curl 3 12
Calf Raises 2 15
Chest and Shoulders
Exercise Sets Reps
Flat Barbell Bench Presses 2 10
Barbell Shoulder Presses 2 10
Exercise Sets Reps
Front Pulldowns 2 12
Barbell Rows 2 10
Exercise Sets Reps
Barbell Curls 2 10
Lying Tricep Extensions 2 10
Exercise Sets Reps
Ab Crunches 2 20
Posted on: Sun, 03/15/2015 - 13:25

Hello, I havent worked out in years, I'm 37, 6'2 240 lbs, my goal is to lose weight and to strengthen and tone and add definition, i do nit necessarily want to bulk up, where should i start and what should i do? Is the beginner workout where i should start? And if i stick to it and im disciplined with the program and my diet, when should i see results?

Posted on: Tue, 01/06/2015 - 23:57

are there substitutes I can do for the barbell exercises, and not with dumbbells? the gym I go to is really small, crappy, and has very limited equipment, but it's all I can afford. there literally are no weights excepts for a pair of 5 pound dumbbells. thanks

karl jhonson
Posted on: Tue, 09/02/2014 - 22:49

I started with the beginners three day split, bu i have been dong some research and i have been seeing a common rule of staring with a full body regime

Posted on: Tue, 06/24/2014 - 23:26

Had back surgery in 2008. What would be best work out for this particular problem. Your help you be greatly appreciated!

Posted on: Thu, 03/20/2014 - 17:55

Steve, I'm a novice weight lifter and am planning on starting the 8 wk novice program. I also wanted to incorporate a 15 min HIIT routine after lifting. Would this be ok? I'm 6'2 225 lbs and am looking to shed body fat and build muscle.

Sony Briceno
Posted on: Thu, 02/06/2014 - 00:48

im 22 years old and realy motivated for working out
im working out on the program of 10 week to gain muscle weight.
Im also having weight gainer and 5 meals a day alot of proteins so my question is
do I have to respect the number of set and repet. ?? And how many hours I could train at the gym per day ?

Posted on: Wed, 05/17/2017 - 10:06

Is good .

Johnny Zakharia
Posted on: Sun, 01/05/2014 - 01:18

There is a MISTAKE

When you click on the AB CRUNCHES it takes us to Decline Sit Up

Posted on: Sat, 12/28/2013 - 16:44

Hi guys

Just wondering if anyone could help, I'm looking for a 3day split routine only using free weights without the use of a bench or machine? Thanks.

Posted on: Fri, 12/06/2013 - 05:42

Could i replace lying tricep extension with dumbell tricep extension?

Posted on: Mon, 09/16/2013 - 09:16

I am 23, Skinny male. My weight is 47kg. Is it okay if i follow this schedule?

Michael Keenan
Posted on: Fri, 08/30/2013 - 23:02

Should I add cardio to the routine and how long should the cardio routine last.

Posted on: Wed, 08/07/2013 - 00:42

is this a split workout or can it be performed all in one gym session?

Harish Goswami
Posted on: Wed, 07/17/2013 - 13:27

hey i'm 74 kgs and 6 feet tall i just wanted to know if it is ok to do these exercises 5-6 times a week. I'm on a long vacation from college and i like working out everyday so thats y !

Posted on: Tue, 07/16/2013 - 11:36

hi steve
I need to program after program full body

Posted on: Fri, 07/05/2013 - 05:13

Hi Steve, I'm new to lifting and was wondering if using a shoulder press machine would be ok to start with instead of the barbell shoulder press,

Posted on: Mon, 06/17/2013 - 15:19

Hy steve
I am a beginner and I've played for a month to all the muscles in the body needed now to a training schedule

mike jones
Posted on: Fri, 04/26/2013 - 20:20

so if i were to do this routine in the order of monday-Wednesday-Friday, what would i do saturday and suday? do i just leave for for extra rest days?

Posted on: Fri, 02/08/2013 - 01:56

I have started to take a kettle ball class at the gym that I go to, I returned to the gym about a month ago. The kettle ball class is pretty much a full body workout, can I supplement the class for two days a week and do this regime on the third? And get the same results? Also can I do cardio on days in between the workout? Thank you for your help.

Posted on: Wed, 01/30/2013 - 16:21

Hi, I also would like to start this routine, but I am wondering, what should I do to warm up? Some cardio perhaps or first using light weights before an exercise or both? Thanks!

M&S Team Badge
Posted on: Wed, 01/30/2013 - 17:31

It's actually a really good idea to warm up before lifting. I spend 5 minutes on a treadmill at a jogging pace to get the heart rate up a bit. I'll also do one or two warm up sets for each lift, using a light weight. So to plainly answer your questions, both is just fine.

Posted on: Thu, 12/06/2012 - 21:21

Hi I am trying to lose 20 lbs and build muscle, I was thinking about using the female 12.week ultimate training guide, would this routine be good for me?

Posted on: Thu, 10/11/2012 - 15:55

Are there any full body workouts that don't require machines?

Posted on: Thu, 10/11/2012 - 02:18

my gym doesn't have "Leg Curl Machine " do you know an alternative ??

Posted on: Fri, 10/05/2012 - 12:48

I'm basically a beginner in weight lifting and I wanted to know what would be the ideal workout plan for myself that have a ectomorph body and trying to gain lean muscle mass and how long will I have to be in that workout plan in order to move to a more intense workout plan so I won't get plateau

Posted on: Wed, 09/05/2012 - 17:44

Is it OK if I do hiking in addition to these exercises?

michel dietzsch
Posted on: Sun, 08/26/2012 - 06:31

I need some help badly. I was recently operated on (double bypass)and am presently in rehab. The problem is I need to begin a comprehensive exercise programme to build muscle. The therapists in the rehab centre are not willing (or able??) to set me up with a programme. I realise that I need to begin as soon as I am released from the clinic but I am afraid of going into a fitness studio and just beginning. There are major problems that can very easily arise, not to mention splitting my chest wide open with certain exercises. I understand that I have to be very careful with chest building exercises (I am not allowed to put my arms behind my back for three months). However, I do need to begin a programme asap. HELP!!!!

Posted on: Tue, 08/21/2012 - 14:51

Hi! I am new to this. I am 5'10" 210lbs. I want to lose weight but gain muscle simultaneously. Is this a good plan to start with? Should I do any cardio? Thx. Anything else you think might help reach my goal. I want to be 185-190 lbs.

M&S Team Badge
Posted on: Tue, 08/28/2012 - 13:10

Hey Ezekiel,

This is a great beginner workout and I highly recommend it. However, in order to lose the fat you'll need to be in a caloric deficit. While It is very difficult to gain muscle while on a caloric deficit, you may just pull it off as a beginner. Format your diet as if your'e trying to lose fat, and train like you are trying to build muscle.

Cardio is not entirely necessary but is great for overall health benefits.

Charles Glenn
Posted on: Thu, 05/17/2012 - 01:06

How do I determine how much weight to start with? Do I increase the weight with each set?

Posted on: Thu, 05/03/2012 - 19:59


1) Great routine. Thank you.

2) I'm recovering from a inflamed disc in my lower back and do raises on an exercise ball and straight leg dead lifts.. anything you'd recommend in addition or instead of? My goal is to get back to golf and softball... both of which take good back rotational muscle.


Posted on: Sun, 04/29/2012 - 23:53

Excellent workout if you're new to weightlifting.

Posted on: Mon, 04/16/2012 - 01:00

Question, what is a good substitute for leg curl? The gym I go to doesn't have it

Posted on: Wed, 04/04/2012 - 19:56

I am a beginner and over weight at 280lb and I simply want to know how often and when should I take the of Whey protein. I want to burn fat at and gain muscle mass.

Posted on: Wed, 04/04/2012 - 13:26

Thanks for the info. I am coming back after a 6 months break. I had worked for 9 months prior to the break. Now this routine looks just fine but the problem is that I do not have any fixed schedule. I might get a week's holiday but then I might have to work for 20 days so fixing a routine is difficult. Can you tell me a routine that will help me to build some muscle at least? Can I do this routine everyday or would it be too taxing? Basically I want to workout everyday so could you please tell me a routine taking into account all the above mentioned factors?

Steve N
Posted on: Mon, 03/26/2012 - 10:57

Just a note to say that I am enjoying the routine. I'm 67 this year and have found I'm doing pretty well with this, except, the crunches. Not a strong stomach and am wondering if I could change those to 4 sets of 10 reps. At least until I can complete that many. I'm just starting week 3 and it has taken me this long to simply do the exercises correctly. Thank you for the routine -

Posted on: Tue, 03/20/2012 - 14:20

Hey, I was just wondering, is this a good work out build muscle. But I'm not looking lose weight just start to gain some muscle?


Posted on: Mon, 02/20/2012 - 07:36

I'm on my first week of this program. I work graveyards and I have a 15,30, and 15 minute breaks. I have been doing this routine on my breaks, spread out through 8 and 10 hour shifts. Is it ok to spread these lifts out throughout the night like that? Also, I do you always recommend a day of rest in between days of lifting? I don't have a home gym yet so I only do the routine during my workweek. Thanks for the program!!

Posted on: Sat, 02/11/2012 - 15:52

Hi there i two qustions.Iam a beginner how much wheigt too lift and how much time to work out after a meal I started about 1moth ago.

Posted on: Mon, 01/30/2012 - 21:54

Hey I'm 15 looking so start working out to get in shape for basketball and track season next year. I'm 5'11 and 175lbs. I've worked out before but never with weights or at a gym but I'm considering this workout. Would you suggest this workout for me? I'm hoping that i could tone up and lose weight with this workout.

Joe Smith
Posted on: Sun, 01/22/2012 - 11:23

I am 15 turning 16. I can bench about 135. I am 5'8 1245 pounds. I need help. I want to have a cut ripped body and need to gain some muscle. Someone please help me with a workout routine and what exercise to do please!

Jonas L
Posted on: Sat, 01/14/2012 - 07:41

Hey there! I want to know is this workout is good for bulking up with a proper diet and protein shakes?

Graeme W
Posted on: Thu, 12/08/2011 - 05:36

Okay, I'm doing these exercises at home with dumbells, a barbell and a bench, so I cant do the 45 degree leg press, or the front pull-downs.... Are there any exercises i could do instead???

M&S Team Badge
Posted on: Wed, 12/21/2011 - 11:11

Do you have a squat rack or squat stands?

Posted on: Sun, 10/16/2011 - 06:45

i noticed that its 3 days a week, would increasing the number of days to 5 and leaving two for rest (mon,wed,fri,sat,sun) increase the the speed at which i put the muscle on, while still giving my muscles the rest they need?

M&S Team Badge
Posted on: Wed, 10/19/2011 - 15:21

Results are not as simple as...add volume, get big quickly. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

Posted on: Wed, 10/05/2011 - 13:24

When shall i start increasing weight

M&S Team Badge
Posted on: Wed, 10/05/2011 - 15:59

After several weeks, once you are used to the demands of the program.

Posted on: Wed, 10/05/2011 - 02:51

Please let me know what diet i need to have,and the timing to have the food.i usually hit gym at 8PM