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.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

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.

Recommended: Need help building muscle? Take our Free Muscle Building Course

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.

Workout Schedule

The workout hits each muscle group once per week. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).

  • Monday - Chest and Triceps
  • Tuesday - Rest
  • Wednesday - Back and Biceps
  • Thursday - Rest
  • Friday - Legs and Shoulders
  • Saturday - Rest
  • Sunday - Rest

3 Day Muscle Building Workout

Before you begin each workout, start with a 10 minute warm up to prime your nervous system and get you ready to hit your workouts. Use this time as a beginner to establish quality habits. Take your time with each exercise and focus on proper form and developing that mind-muscle connection. You'll thank yourself later.

Monday - Chest and Triceps

Exercise Sets Reps
Dumbbell Bench Press 4 12,10,10,10
Incline Bench Press 2 10
Tricep Dip 3 Failure
Lying Tricep Extension 3 10


  • 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.

Wednesday - Back and Biceps

Exercise Sets Reps
Wide Grip Pull Up 4 10
Seated Row 3 12
One Arm Dumbbell Row 3 10
Standing Barbell Curl 3 8-10


  • Focus on form.
  • Use lat pull downs if you can not do pull ups.
  • Can use EZ bar for barbell curls.

Friday - Legs and Shoulders

Exercise Sets Reps
45 Degree Leg Press 4 12,10,10,10
Leg Extension 3 12
Leg Curl 3 12
Military Press 4 8-10
Dumbbell Lateral Raise 3 10


  • 45 deg leg press, start with 75% of your max and add weight on each set.
  • Lateral raises - focus on form using light weights
Posted on: Mon, 12/13/2021 - 01:24

Hey I want increase body weight and also tone my body and recommendations?

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Posted on: Tue, 12/14/2021 - 18:27

Hi, BJ. The best bet between the two is to reduce bodyfat and develop the tone look first. Then, try to increase your body weight.

Posted on: Mon, 09/20/2021 - 10:46

On the rep amount for the tricep dip column under monday it says “failure”. What does that mean and if it’s a typo how many reps should I do?

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Posted on: Tue, 10/05/2021 - 21:02

Hi, Riley. That means to do as many reps as you possibly can with proper form. When you're unable to do a rep with good form, then you've reached failure. That could be 10, 15, 20 reps, maybe more. Hope this helps.

Posted on: Mon, 06/28/2021 - 04:17

Hey its good workout. I am 38 yrs male n want shape my Chest, Butt, Legs n arm i dont want 6 pack or skinny body. any suggestion for that.

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Posted on: Mon, 06/28/2021 - 09:05
Posted on: Tue, 06/22/2021 - 13:41

After finishing this what would you recommend next?

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Posted on: Wed, 06/23/2021 - 09:00

Hey Jason - how many days per week are you wanting to hit the gym?

Matt Mounts
Posted on: Sat, 05/22/2021 - 13:55

I just finished week 4 and I feel really good. I am feeling a bit weaker in my left arm, is there anything I can do to balance myself out?

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Posted on: Mon, 05/24/2021 - 10:12

Hey Matt - Glad you're liking the program! It's normal to have one side that's slightly weaker than the other. When doing unilateral movements, I always start with my weaker side and really focus on mind-muscle connection.

Posted on: Wed, 05/05/2021 - 21:20

What ab exercises can I add, or will it suffice as is to trim a 44 year old female’s spare tire? Add- 10 years out of the gym, 5’6, 145#.

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Posted on: Thu, 05/06/2021 - 09:40
Matthew Mounts
Posted on: Fri, 04/16/2021 - 13:28

Can I replace the leg press with squats and add a deadlift to day 2?

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Posted on: Mon, 04/19/2021 - 09:48

Hey Matthew - yes, you can do that.

Posted on: Sat, 04/03/2021 - 02:46

How much time you're supposed to rest between reps ?

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Posted on: Tue, 04/06/2021 - 10:04

Hey Andre - there is zero rest between reps. Rest between sets can be 45-60 seconds.

Eric Kuehn
Posted on: Mon, 11/02/2020 - 17:47

Hello. I’m 8 weeks into this 3 day split and I’ve had a lot of gains. I really want to start adding squats and dead lifts into my weekly routine. Can you recommend a 3 day split to follow this one?

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Posted on: Tue, 11/03/2020 - 09:34
John Brown
Posted on: Thu, 09/10/2020 - 18:32

What should be my rest time between each rep on the workouts and rest time between each different workout

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Posted on: Fri, 09/25/2020 - 16:29

Hey John - You should not be resting between reps. The reps should be performed back to back until you reach the prescribed number. Rest between sets should be 45-60 seconds. Rest between exercises can be 2-3 minutes. Hope that helps!

Jaikaran saini
Posted on: Sat, 08/31/2019 - 04:26

What diet plan should I follow for this exercise plan please tell me.

Posted on: Fri, 07/12/2019 - 10:51

Is it ok to include cardio (treadmill or swim) on the rest days.

Ricardo Cesari
Posted on: Thu, 02/07/2019 - 09:52

Should I be resting in between sets and if yes how long

Eduardo Eduardo...
Posted on: Sun, 02/03/2019 - 12:02

In the end of each workout its 2 exercicies for abs and two for lower back ?

Andreas Jansson
Posted on: Tue, 01/08/2019 - 13:12

What does 4 sets of12,10,10,10 mean?

Posted on: Mon, 03/25/2019 - 12:16

first set is 12 reps
Second set 10 reps
Third 10 reps
Fourth 10 reps
Best Regards

Posted on: Sat, 09/26/2020 - 01:58

Do you mean same weight in every set or increase weight each set? 12,10,10,10

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Posted on: Mon, 09/28/2020 - 09:23

Hey Andreas - Your weight should stay the same and you should be focusing on form & technique. Hope that helps!

Posted on: Sun, 09/16/2018 - 13:30

Do I need to add weight after each sets?
Looking forward to your response.

Thank you very much

Posted on: Mon, 09/10/2018 - 16:52

Hi I'm just wondering how many sets and reps I should do on my abs (I'm coming back from a serious illness )

Posted on: Mon, 08/06/2018 - 10:57

What would be a good follow up program to this one?

Im in week 9 now and soon finished.

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Posted on: Mon, 08/06/2018 - 14:05
Kushal Karki
Posted on: Sun, 07/29/2018 - 17:34

Hi M&S team,
I'm returning to the gym after 6 months, after a horrible injury (piriformis and trapped nerve), would this exercise be good for me?



Posted on: Thu, 07/26/2018 - 13:09

Hello, I am 504 pounds, 6' 3",. 41 years old. I have started going to the gym. It is my first experience in a real gym doing lifting. 10 or so years ago I was a member at Gold's but I wasn't allowed to lift only do cardio. Maybe 5 or 6 years ago there was a small gym type thing at work that I used on my lunch break but was never really regimented with it. I did more bicycle than I did weights but I did do some of the weights. So here I am going and mostly just doing things I am familiar with 5 sets of 5 reps with enough weight that I can finish but the last rep of the last set I have to dig a little. One day arms and back, one day legs and just keep alternating. Obviously I need to lose weight, but I also want to get stronger and build some muscle that will burn more fat and make it easier for me to move this big carcass around. I usually do about 10 or 15 minutes on the bike and 5 to 10 minutes around the track as warm up and about 5 to 10 minutes after my workout to cool down I guess. Right now because of my schedule I can only go 3 days a week and it alternates W, F, S, and T, Th,, S. I have some strength from being big my whole life but not like I used to. I like heavy weights, it is almost like my body isn't satisfied if I go too light.

Should I be looking at this routine (understandibly replacing any pull ups with lat pull downs at heavier weights), or is there something better I should be doing? Also I am kind of finding it hard to make my legs sore like I can my arms. Any suggestions, more reps, more weight, or don't expect it because they have been carrying a lot of weight for a long time and they are used to a little torture already?

Posted on: Sun, 01/27/2019 - 20:48

I noticed nobody replied to this comment and I'm 6 months late to the party but I want to chime in.

I started at 5'10" 350 lbs and through calorie restriction and walking alone I managed to lose 175 lbs over the course of 18 months or so. As a result of the way I lost weight, with no weightlifting, I was exceedingly weak returning to the gym at last at 175 lbs. I'm now about to finish this program and have had noticeable gains in every single area and am now at a normal strength level. I will be transitioning to Fierce 5 in the next two weeks to get serious about adding some good weight back on.

My takeaway for you is don't worry about the exercise itself if weight loss is your goal. Get out and move, rein in your eating and stay disciplined, you can lose that weight of you're truly dedicated. Good luck!

Posted on: Mon, 07/09/2018 - 11:53

What can i do during workout rest days?

Karen Sano
Posted on: Thu, 07/05/2018 - 18:41

Hi -
So here goes - I am 53 and used to do Half Marathons and was a Fire Fighter - so worked out regularly. The last 5 years I have gone through a Divorce - 2 Rounds of Chemo and Other Family Issues which have side lined me on the couch - Just 'Splainin' - Not Complainin' :) So all this has wreaked my body and muscles and I am pretty tired of it !! I have reasonable goals here - to get off the couch again !! Can you please explain the Calorie Deficit to help lose weight ?? I plan on following the Beginners Work Out to start.
Thanks so much !!

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Posted on: Fri, 07/06/2018 - 08:38

Hi Karen,

Sure - a calorie deficit is any point in time where you are eating/consuming less calories than you burn during the day. This aids in weight loss.

Hope this helps!

Posted on: Sun, 07/01/2018 - 17:10

My question is about Pull Ups. I am just starting back into the gym with a big focus on weight loss. I have never in my life been able to do a pull up, even in my fittest of days when I was 16 and a lifeguard. I would love to incorporate something like a pull up into the routine. I never had any issues with a pull-down, but I feel that it’s not giving me the same bang for my buck. Is the pull-down really a good alternative to a pull up, or do you have another movement / exercise that is more suitable alternative? (Note: I am aware of weight assisted pull ups, but looking for some other exercises to be more suitable substitute) Thank you
If you have time, can you also provide an alternative to dead lifts? I also want to incorporate them but since I am just starting out, I have a healthy fear of back injuries right now and would rather try to build up to dead lifts.

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Posted on: Mon, 07/02/2018 - 09:17

Hi David,

Try eccentric only pull ups where you jump into the top part and lower down slowly.

I'd recommend an easier variation of the deadlift. Try trap bar deadlifts or dumbbell deadlifts until you get your form right.

Hope this helps!

Posted on: Tue, 06/26/2018 - 22:32

is it ok dat i will do the wednesday workout on evening if i failed to do so in the morning den on friday ill go back to the gym in the morning?

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Posted on: Wed, 06/27/2018 - 09:37

Hi Michael,

Yes, that is fine.

Hope this helps!

Posted on: Thu, 06/28/2018 - 02:10


Posted on: Tue, 09/18/2018 - 07:03

Please Josh email me the workout plan for the beginners for whole week. i shall be thank full to you. regards

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Posted on: Tue, 09/18/2018 - 10:07

Hi Usman,

It is available on this page you have commented on.

Posted on: Thu, 06/14/2018 - 00:21

I trained until I was untill about 37.Due to my restrictions due to an accident I cannot do regular deadlifts,but I can do still leg.I have no other restrictions.What kind of workout do you recomened to start again. I am 50 in good shape?

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Posted on: Thu, 06/14/2018 - 15:33

Hi Junior,

I'd recommend reaching out to a professional in person. Tough for anyone to provide advice over the internet not knowing how your accident has affected your movement patterns.

I know this probably isn't the answer you were hoping for but I hope it helps!

Posted on: Tue, 05/15/2018 - 17:26

I'm midway through the 10 week suggested duration of this routine. Many thanks - this has really helped me get into it. Should I move onto a different workout at the end of the 10 weeks??

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Posted on: Wed, 05/16/2018 - 10:20

Hi James,

Awesome! Glad you're enjoying it. You can stick to this program after the 10 weeks if you're still enjoying it. No need to switch things up if it's working and you actually like doing it. Just be sure to continue to make it challenging for yourself.

Hope this helps!

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Posted on: Fri, 03/26/2021 - 10:47

Hey Louis - yes you can continue using this program.