3 Day Workout For Beginners

Beginners workout routine
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

Build Muscle
Split
Beginner
10 weeks
3
30 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
download pdfDownload 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.

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
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
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
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

1.3K Comments+ Post Comment

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Posted Sun, 11/05/2017 - 23:51
anup

i go thrice a week and twice each day(morning and evening with a time gap of 7 hrs) for gym. please suggest me a good routine

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Posted Wed, 10/04/2017 - 14:14
Norton

Like the program, should youb shoot for failure on the last set of each exercise ?

JoshEngland's picture
Posted Wed, 10/04/2017 - 14:49
JoshEngland

Hi Norton,

None of the sets should be taken to complete failure. You should finish all of your sets feeling as though you have one rep left in the tank.

Hope this helps!

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Posted Wed, 10/04/2017 - 15:14
Norton

It does, thanks !!

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Posted Sat, 09/30/2017 - 01:35
Austin

Hi I am Austin, age 21 height 5ft 7 weight 55.kg Ive never ever gone to a gym in my life but Ive decided to go to gym to gain weight bulk up as I am really skinny. Can you please suggest a program for me where it would be benefial for a skinny guy to who have never exercised in his life to gain weight and bulk up ?

JoshEngland's picture
Posted Mon, 10/02/2017 - 08:38
JoshEngland

Hi Austin,

The program on this page was written for beginners hoping to accomplish the things you've just mentioned.

Hope this helps!

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Posted Sat, 09/23/2017 - 10:25
Kiko Nuqui

Hi There, Im 40 years old, 145lbs and 5'9. I dont have a barbell, can i use dumbbells instead?

JoshEngland's picture
Posted Tue, 09/26/2017 - 11:46
JoshEngland

Hi Kiko,

Yes, this program is simply a template. You are more than welcome to alter it based on your individual needs and the equipment you have available to use.

Hope this helps!

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Posted Wed, 08/30/2017 - 17:57
Nitin

Hi , i want to gain muscle and lose fat as well. Whats the best for me, please help

JoshEngland's picture
Posted Thu, 08/31/2017 - 08:48
JoshEngland

Hi Nitin,

The best is subjective and will vary person to person. Building muscle and losing fat are tough to do at the same time, unless you're a beginner to the gym.

My recommendation would be consistency. Consistently workout, sleep 7-9 hours each night, and track what you eat. Make it a permanent lifestyle and you'll see all the results you could ever hope for.

Hope this helps!

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Posted Mon, 08/21/2017 - 19:03
JuneJay

Hi my age is 18 yrs old 100 lbs and 5'3. I've been going to the Gym for 1 year and after that I stop for 7 months. Now I have returned. Is this program still good for me?

JoshEngland's picture
Posted Tue, 08/22/2017 - 09:30
JoshEngland

Hi JuneJay,

This program is a beginner program, so it is a good place to start.

Hope this helps!

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Posted Thu, 06/22/2017 - 19:05
david

had to swop some stuff as cant do them will the following be ok thanks.bent over barbell row instead of seated row.squats instead of 45 degree leg press.deadlift instead of leg curl

JoshEngland's picture
Posted Fri, 06/23/2017 - 09:13
JoshEngland

Hi David,

Yes those substitutions should be fine.

Hope this helps!

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Posted Sun, 05/28/2017 - 13:06
mirra bollen

love this workout routine. want to get stronger, but my energy level is max 30 minutes. so this workout is perfect. thanks for sharing this

JoshEngland's picture
Posted Tue, 05/30/2017 - 09:44
JoshEngland

Awesome Mirra!

Hope it helps you achieve all of your fitness goals!

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Posted Thu, 02/02/2017 - 09:09
bacho

Hi. Can i add one more hands workout? i want to grow my arms

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Posted Wed, 01/11/2017 - 04:48
ven

Hi,
Can I fit this schedule on a Sat, Sun and Monday ( i m incharge of the baby for the rest of week while Mrs hits the gym on Wed, Thur, Fri). I m happy to fit in Push ups, Crunches, planks, sit-ups during the other days at home.
Please advise.

Cheers

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Posted Sat, 06/27/2015 - 23:20
Papgame

How about abs please?

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Posted Thu, 05/28/2015 - 22:58
Trevor Williams

This seems like a great workout. My question is about the legs portion. How could I substitute squats, deadlifts and or lunges in place of the isolation leg movements? Thanks

MikeWines's picture
Posted Fri, 05/29/2015 - 09:28
MikeWines

Hey Trevor,
Throw in some front or back squats instead of leg press on the leg day and also include lunges instead of leg extensions. You could also add deadlifts before the pullups on back day and that would definitely be some solid additions.

If you're looking for a few other options besides just back squats, conventional deadlifts, and walking lunges, check out this article: https://www.muscleandstrength.com/articles/train-like-an-athlete-look-li...

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Posted Mon, 05/25/2015 - 03:36
Alidolatyar

Hi I'm a 15 year old boy I've have worked out for 6 months last year but because of the fucking school I haven't worked out in the past 9 months now that it's over I want to workout hard I wanted to now if it has any side effects if I work 6 days in the week ??

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Posted Mon, 05/25/2015 - 08:01
The Lifter

You don't need to work out 6 days per week. Less is more. Hit the gym hard for about an hour 3-4 times per week. Lift heavy with good form. Then eat more calories than your body is burning with a good amount of protein and you'll see some gains.

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Posted Sun, 05/24/2015 - 08:53
Payam

Hi. I'm beginner. I'm 29 years old and 190 cm height and 70 kg weight.
I have a question. begin with a full body workout or split one?

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Posted Sun, 05/24/2015 - 20:29
Nathan

A lot of absolute beginners start with a full body circuit program for about 3 weeks or so to get the body ready for heavier split weight training. You could look at a workout like this one:

https://www.muscleandstrength.com/workouts/beginner-fullbody-workout.html

Then move onto the one on this page.

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Posted Tue, 03/24/2015 - 03:05
Matt

I am 43 and am hitting the gym again. I had stopped in Oct. of 2013. At that time, I was benching 350 lbs. for my max and was feeling good. I went in the gym on the first day last week...and of course, 135 felt pretty heavy! Is this a pretty good beginning workout? Any feedback would be appreciated.

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Posted Wed, 03/18/2015 - 23:22
Angel

I have a question. I'm 20 about 5'7 215. I just got cleared from an injury a couple months ago trying to get back in shape. My mid section is big but I want to cut down and get cut a little. What foods an routine should i do to start working on my figure?

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Posted Thu, 02/05/2015 - 14:27
Steve Riggs

How many reps and how sets of the ab excersises should be done with this workout?

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Posted Sun, 01/04/2015 - 19:44
cliff

I am 5"6 138 I will be doing the beginners workout three days a week and running on tread mill the other three days. I am just wanting to tone up. Is this the right way to do my workouts. Also any suggestions on what and how I should be eating.

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Posted Thu, 01/01/2015 - 13:56
Jacque

I am currently at 158pounds and I want to be around 130 pounds. I also want to build my butt, legs and chest muscles. Can I do both at the same time or should I concentrate on weight loss first? What should my diet consist of. Meaning if I do both weight lose and muscle building, how should I eat?

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Posted Sun, 12/28/2014 - 02:53
nestor

thanks for the tips and video base for me as a biginner.......really aprc8.......good for 1 month this steps den after wat is the next steps,,,thanks alot

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Posted Sun, 12/14/2014 - 18:53
The Great One

Can you give me an alternative to the Tricep Dip which includes weights?

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Posted Sat, 11/29/2014 - 14:35
mehran

hi
this workout is just for men?

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Posted Wed, 09/10/2014 - 22:26
S.PRAKASH

SIMPLY SUPERB

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Posted Mon, 09/01/2014 - 21:16
alvin

Can i do this exercises all the time no changing..just add some weight every months?

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Posted Mon, 09/01/2014 - 21:15
alvin

Can i do this exercises all the time..i mean im not gonna change the routine at all..just add weight? Will it work?

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Posted Mon, 09/01/2014 - 18:32
Mukhtar

Hi,

I am new and I really don't know my weight. Although, I am skinny and I want to gain weight. Also, I want to start gym soon. Can you suggest the beginners work out course with a good meal plan for me.

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Posted Mon, 09/01/2014 - 10:12
Randy

I'm male, 52, 6'2",197lbs. never lifted before. Need to get into shape and have man boobs. Would the 3 Day Workout For Beginners be good for me? I just joined a gym and want to do it right. Please direct me in the right direction. There is so much info it's kinda overwhelming. Guess i need to change my diet to.

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Posted Sat, 08/02/2014 - 06:25
itamar 27

I am 15 starts training can do this program?

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Posted Mon, 07/28/2014 - 17:59
John Mccleskey

Am going to be 52 this year have worked out be four but has been a long time is it too late to get back into it?

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Posted Thu, 07/24/2014 - 19:54
mike

What's involved in the 10 minute warm up on each of the days?
What's an assisted dip machine?
What is a skullcrusher?
what is an EZ bar?
How do I determine what weights to start out with?
Where can I find tips for extremely sweaty hands as a result of shyness, stress, and overall anxiety while visiting a gym?
Should I focus on getting my diet in order before attempting a workout routine?
Should I consult a doctor about my exercise induced migraines before attempting this workout?
Where can I find tips for overcoming emotional and motivational barriers to establishing a healthy diet?
Should I even be posting these questions on this page?

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Posted Wed, 07/09/2014 - 21:07
Jimbowl

Would it be detrimental to perform this as a 2-day? Chest-Triceps-Bicaps on Day A then Back-Shoulders-Legs Day B but keep the same reps/sets?

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Posted Fri, 06/20/2014 - 11:07
Azhar

What is the recommended time for rest between sets ?

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Posted Thu, 06/26/2014 - 04:11
Matt

1-2 minutes.

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Posted Wed, 06/18/2014 - 12:17
MaxPayne

should i add more weight on each rep or do i have to do each rep using my %100 strength

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Posted Mon, 05/19/2014 - 08:46
Sven

Hi,

I just joined the gym and frankly don't really have anyIdea where to start.
I am 24, I am about 5'11" and weigh around 180 pounds. I have been gaining some fat around my stomach, so my aim is to lose it and to gain more muscles on my arms and chest. have couple of questions in that respects.
Would this workout be a good start for me, and if so how long should I stay with it? Do i need to combine this with cardio? What should be my usual calories&protein intake per day including rest days? And any advise on supplements that could help to lose abdominal fat and gain arm & chest muscles?

thank you

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Posted Mon, 04/28/2014 - 14:17
Sarpe

https://www.youtube.com/watch?v=vG3B8Z411iU Can you please tell me if we are doing it good or wrong and if wrong what should we change? thanks!

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Posted Thu, 03/20/2014 - 13:15
vickky....

will my height increase after the age if 21 ....pls prescribe me exercises to do so..my height is 5'7" and my age is 21
pls help me guyzzzzzzzzzzz !!!!!!!

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Posted Sat, 03/01/2014 - 04:16
Arvind Rajendran

Hi, I'd like to know if there is an alternative that I can do for Leg Curls and Military Press. My gym doesnt have the leg curl machine.
Thank you.

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Posted Fri, 01/31/2014 - 07:43
Jordan

Starting this on monday! Im 6"4 and currently only 160 lbs
I only started gym this week call me stupid but what would a 10 min warm up consist of?