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
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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

1.4K Comments+ Post Comment

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

What can i do during workout rest days?

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

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 !!

JoshEngland's picture
Posted Fri, 07/06/2018 - 08:38
JoshEngland

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!

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

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.

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:17
JoshEngland

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!

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

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?

JoshEngland's picture
Posted Wed, 06/27/2018 - 09:37
JoshEngland

Hi Michael,

Yes, that is fine.

Hope this helps!

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

Thanks

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

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?

JoshEngland's picture
Posted Thu, 06/14/2018 - 15:33
JoshEngland

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!

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

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??

JoshEngland's picture
Posted Wed, 05/16/2018 - 10:20
JoshEngland

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 Fri, 04/06/2018 - 01:00
Daniel

I used to go to the gym consistently for nearly 4 years. But I've stopped due to personal reasons, and I haven't been weightlifting for nearly 5 years. Now I'm struggling to find a good beginner workout so I can start from scratch again. I've also put on some fat over the years. So I was wondering if this a good program to build lean muscle and burn fat at the same time, or if there are any better programs? I also plan on increasing my protein intake, eat less carbs and do calorie deficit to shed some fat, and gain muscle at the same time.

JoshEngland's picture
Posted Fri, 04/06/2018 - 09:10
JoshEngland
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Posted Mon, 02/12/2018 - 22:47
Vlad

Hey man I just came across this website tonight and I like your plan, but I'm not sure which to follow. I've been going to the gym for about 3 years but it was never steady sometimes I would go 3x a week other times I would go once in two months so obviously its disappointing when it comes to my results, I really want to be consistent now and really build on some mass but I am torn between this split workout or the beginners full body workout you posted in the comments section, what do you recommend???

JoshEngland's picture
Posted Tue, 02/13/2018 - 09:04
JoshEngland

Hi Vlad,

I'd personally recommend full body workouts for beginners. However, whichever program you feel you'll enjoy more and will perform consistently will ultimately lead to the best results.

Hope this helps!

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Posted Thu, 02/08/2018 - 17:02
Kat

Hi!

I'm doing BBG for now but i'm looking for a lifting program that i can incorporate with my running schedule and this looks perfect just wondering how many weeks this program is? Also should exercises change each week or can you repeat the same thing every week.

thanks !!

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:15
JoshEngland

Hi Kat,

Program is 10 weeks long and you perform the same exercises for those 10 weeks.

Hope this helps!

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Posted Fri, 02/09/2018 - 10:53
Kat

I see. thank you !!

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Posted Tue, 01/16/2018 - 08:26
Senthil

Biceps only 3 sets per week ? Is this sufficient? I am a beginner and doing single muscle a day ...Monday chest to Saturday legs and rest on Sunday...6 days a week with single muscle group...I have heard that if we do a single muscle workout per week, it is very less intense workout and not advisable as the muscle works once per week and cannot see any effect in your muscle ...please advice ...

JoshEngland's picture
Posted Tue, 01/16/2018 - 09:04
JoshEngland

Hi Senthil,

For natural lifters and beginners, there are certainly better options out there. I'd recommend starting with a full body workout program. Check this one out: https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor...

Hope this helps!

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Posted Tue, 01/02/2018 - 15:28
Kieran Jones

Hi I’m Kieran, age 17 height 6ft 2 weight 85kg. Ive decided to go to gym to gain muscle mass and get ripped. According to a skin fold calliper I have 12% fat. Can you please suggest a program for me where it would be benefial to gain muscle?

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Posted Tue, 12/05/2017 - 17:06
Joshua

Hy
I have been going to gym for about 8 months,but I have been irregular,so I want to start over.so should I do beginner workout or should I look for intermediate once since I have 8 months of Lifting experience?

JoshEngland's picture
Posted Wed, 12/06/2017 - 08:41
JoshEngland

Hi Joshua,

Start a beginner program and stick with it until you've been consistently working out for about 6 months to a year. Then, look into an intermediate workout program.

Hope this helps!

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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.