3 Day Workout For Beginners

Are you a weight training beginner? You don’t know how to start in the gym? Here’s a fitness program for beginners. The program consists of 3 workout days per week, each workout has 3 to 5 exercises, and it’s suitable for males as well as females.

Training Level: Beginner
Days Per Week: 3
Target Gender:  Male & Female

Workout Schedule:

Monday – Chest and Triceps
Exercise Sets Reps
Dumbbell Bench Press 4 12,10,10,10
Incline Bench Press 2 10
Exercise Sets Reps
Tricep Dip 3 Failure
Lying Tricep Extension 3 10
Notes in order to perform the right fitness program:
  • 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
Exercise Sets Reps
Wide Grip Pull Up 4 10
Seated Row 3 12
One Arm Dumbbell Row 3 10
Exercise Sets Reps
Standing Barbell Curl 3 8-10
  • Have a 10 min warm up 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
Exercise Sets Reps
45 Degree Leg Press 4 12,10,10,10
Leg Extension 3 12
Leg Curl 3 12
Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 3 10
  • Have a 10 min warm up 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


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