If you have never followed a gym plan, the hardest part is knowing where to start. This plan removes the guesswork. You train your whole body three times a week, on non-consecutive days, and you do the same simple routine for a month while you learn the movements.
Why full body, three days a week?
A summary of the American College of Sports Medicine (ACSM) position stand for novice lifters recommends 2–3 days a week of total-body workouts, using 1–3 sets of each exercise for 8–12 repetitions, with 1–2 minutes of rest between sets. The same summary says your muscles need roughly 24–48 hours of recovery between workouts.
Official activity guidelines point the same way. The CDC and the World Health Organization both recommend muscle-strengthening activity on at least 2 days a week that works all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
Three full-body days (for example Monday, Wednesday and Friday) give you that, with a rest day in between each session. Each muscle gets trained often enough to learn, and rested enough to recover.
Your week at a glance
| Day | Workout | Exercises |
|---|---|---|
| Monday | Full body A | Squat, push-up, dumbbell row, plank |
| Wednesday | Full body B | Romanian deadlift, dumbbell shoulder press, lat pulldown, glute bridge |
| Friday | Full body C | Leg press, incline dumbbell press, cable row, goblet squat |
Rest on Tuesday, Thursday and the weekend. You can walk, cycle or play a sport on those days. Official guidelines suggest adults get at least 150 minutes of moderate-intensity activity a week (a brisk walk counts), so easy movement on your off days is a good idea.
Workout A: Monday
Do the exercises in this order. Rest 1–2 minutes between sets. Start with a short warm-up first.
Workout B: Wednesday
- Romanian deadlift: 3 × 8–10. Push your hips back with a soft bend in the knees and keep the weight close to your legs. Our deadlift guide explains the hip hinge.
- Dumbbell shoulder press: 3 × 8–10. Brace your abs and press straight up without arching your lower back.
- Lat pulldown: 3 × 10–12. Pull the bar to your upper chest and drive your elbows down. Do not lean back much.
- Glute bridge: 3 × 12–15. Push through your heels and squeeze your glutes at the top.
Workout C: Friday
- Leg press: 3 × 10–12. Feet about shoulder-width apart, lower back on the pad, and do not lock your knees at the top.
- Incline dumbbell press: 3 × 8–12. Lower to chest level with your elbows about 45° from your body.
- Cable row: 3 × 10–12. Sit tall, pull the handle to your belly and squeeze your shoulder blades together.
- Goblet squat: 3 × 8–12. Hold one dumbbell at your chest and sit down between your knees.
Try a sample first weekPick 3, 4 or 5 days and tap a day to see every exercise animated, with sets, reps and tips.
Build your weekWhat a session looks like
A full workout usually takes about 45 to 60 minutes, including the warm-up and the time you spend walking between machines and waiting for equipment.
| Time | What you do |
|---|---|
| 0–10 minutes | Warm-up: easy cardio, arm circles, leg swings, a few bodyweight squats |
| 10–45 minutes | Four exercises, 3 sets each, resting 1–2 minutes between sets |
| 45–55 minutes | Gentle cool-down: an easy walk, and a few relaxed stretches if you like them |
If you are short on time, do 2 sets of each exercise instead of 3. A shorter workout you actually do is better than a perfect one you skip.
How heavy should it be?
Choose a weight that lets you finish every set with good form while feeling that you could have done 2 or 3 more reps. If the last rep looks very different from the first, it is too heavy. If you could have done 8 more, it is too light. Your first week is for learning, so err on the light side and do 2 sets instead of 3. Our guide to sets, reps and rest explains all the terms.
A 4-week roadmap
| Week | What to do |
|---|---|
| 1 | Do 2 sets of each exercise with light weights. Focus on how each movement feels. |
| 2 | Move up to 3 sets. Keep the weights light to moderate. |
| 3 | Keep 3 sets. When you can do the top of the rep range on every set, add a small amount of weight. |
| 4 | Repeat week 3. Write down your numbers so you can beat them next month. |
The idea of slowly asking a bit more of your muscles is called progressive overload, and it is what makes the plan work month after month.
Track your workouts
Keep a simple log in a notebook or a notes app. Write the exercise, the weight, and how many reps you did in each set. Next time you will know exactly what to beat. A log is also a good record of how far you have come when a workout feels tough.
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Notes |
|---|---|---|---|---|---|
| Goblet squat | 10 kg | 10 | 10 | 9 | Felt good, try 12 kg soon |
| Dumbbell row | 8 kg | 12 | 11 | 10 | Left side a bit weaker |
Swaps if your gym is missing something
Not every gym has the same equipment. These easy swaps keep the plan working.
| If you do not have | Try this instead |
|---|---|
| Leg press | Goblet squat or lunges |
| Lat pulldown | Dumbbell row, or a resistance band pulled down from a high anchor |
| Cable row | Dumbbell row |
| Incline bench | Flat dumbbell press or push-ups |
| Heavy enough dumbbells | Lower the weight slowly over 3 seconds, or do more reps |
If you miss a day
Do not try to make it up by doubling the next session. Just do the next workout in the order and carry on. Two sessions a week still count. Consistency over months matters far more than one perfect week.
Some muscle soreness a day or two after a new workout is common. Sharp pain, joint pain, dizziness, chest pain or trouble breathing are not. Stop, rest and speak to a doctor. If you have a medical condition or an injury, check with a healthcare professional before you begin.
Frequently asked questions
Do I need to do cardio as well?
Official guidelines suggest adults aim for at least 150 minutes of moderate-intensity activity a week, such as brisk walking. You can add that on your rest days or after a workout. It does not have to be hard.
How long until I see results?
Strength usually improves first, because you are learning the movements and your nervous system adapts. Visible changes take longer and differ from person to person. Judge your progress by what you can lift, how you feel and how consistent you have been, not by a deadline.
Can I swap an exercise I do not like?
Yes. Replace it with a similar movement that works the same area, such as a dumbbell row for a cable row. Keep the sets and reps similar.
Should I train if I am still sore?
Mild soreness is fine, and light movement often helps. If you are so sore that you cannot move normally, or you have sharp pain, take an extra rest day.
Do I need supplements?
No. Progress comes from training, food, sleep and time. We do not promote supplements on this site.
What next?
After about 8 to 12 weeks of steady training, you can try a push, pull, legs split or an upper/lower split if you want to train more days. Until then, enjoy getting a little stronger every week.