Training programs

Beginner Full Body 3×

Three short full-body sessions a week for new lifters.

days a week: 3
Duration: 8 weeks
Session length: 60 min
Level: Beginner

Build muscle · Basic gym (dumbbells, bench, cables)

Why this program works

Training each muscle three times a week with moderate volume is the fastest way for beginners to learn technique and gain strength. Each session rotates exercise variations so nothing gets boring.

Phases and weeks

Learn the movementswk 1–4

Buildwk 5–8

Deload week

Training days

Session A

Squat + Bench · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	2 × 8–12	1.5 min
5	Dumbbell Lateral Raise	2 × 12–15	1 min
6	Plank	2 × 30 s	45 s

Session B

Step-up + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–12	1.5 min
3	Lat Pulldown	3 × 8–12	1.5 min
4	Glute Bridge	2 × 12–15	1 min
5	Dumbbell Curl	2 × 10–12	1 min
6	Triceps Pushdown	2 × 10–12	1 min

Session C

Lunge + Incline Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Reverse Lunge	3 × 8–12	1.5 min
2	Incline Dumbbell Press	3 × 8–12	1.5 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Cable Pull-Through	2 × 12–15	1 min
5	Face Pull	2 × 12–15	1 min
6	Dead Bug	2 × 8–10	45 s

Session A

Squat + Bench · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	2 × 8–12	1.5 min
5	Dumbbell Lateral Raise	2 × 12–15	1 min
6	Plank	2 × 30 s	45 s

Session B

Step-up + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–12	1.5 min
3	Lat Pulldown	3 × 8–12	1.5 min
4	Glute Bridge	2 × 12–15	1 min
5	Dumbbell Curl	2 × 10–12	1 min
6	Triceps Pushdown	2 × 10–12	1 min

Session C

Lunge + Incline Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Reverse Lunge	3 × 8–12	1.5 min
2	Incline Dumbbell Press	3 × 8–12	1.5 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Cable Pull-Through	2 × 12–15	1 min
5	Face Pull	2 × 12–15	1 min
6	Dead Bug	2 × 8–10	45 s

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Learn the movements	3 / 3
2	Learn the movements	3 / 2
3	Learn the movements	2 / 2
4	Learn the movements	2 / 1-2
5	Build	2 / 2
6	Build	2 / 1-2
7	Build	1-2 / 1
8	Build	4 / 3-4	Deload week