Beginner Full Body Workout Plan
Three days a week, built around squats, presses, rows and deadlifts — the fastest route from beginner to strong.
Who this plan is for
Anyone in their first year of serious lifting — or anyone returning after a long break. Full-body training three days a week is the fastest way for a beginner to build strength and muscle, because you practise the big lifts often and recover between every session. Train on non-consecutive days (for example Monday, Wednesday, Friday).
The program
Day 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell back squat | 3 × 5 | 2–3 min |
| Barbell bench press | 3 × 5 | 2–3 min |
| Bent-over barbell row | 3 × 8–10 | 2 min |
| Plank | 3 × 30–45 s | 1 min |
Day 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 3 min |
| Overhead press | 3 × 5 | 2–3 min |
| Lat pulldown or pull-ups | 3 × 8–10 | 2 min |
| Dumbbell curl | 2 × 10–12 | 1 min |
Day 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell back squat | 3 × 5 | 2–3 min |
| Incline dumbbell press | 3 × 8–10 | 2 min |
| Seated cable row | 3 × 8–10 | 2 min |
| Leg curl | 2 × 10–12 | 1 min |
| Farmer's carry | 3 × 30 m | 1–2 min |
How to progress
Start lighter than you think — a weight you could do for 8 reps on your sets of 5. Every session, add 2.5 kg to squats and deadlifts and 2.5 kg (or the smallest increment available) to presses and rows. When you fail to complete all reps two sessions in a row, drop that lift's weight by 10% and build back up. This simple linear progression can run for months — ride it as long as it works.
Warm-up
Five minutes of easy cardio, then for each barbell lift: one set with the empty bar, then 2–3 ramping sets (roughly 40%, 60%, 80% of your work weight) of decreasing reps before your first work set.
Recovery & nutrition
Beginners grow between sessions, not during them. Sleep 7–9 hours, eat around maintenance calories or a small surplus, and hit your daily protein target (about 1.6–2.2 g/kg). Creatine is the one supplement with strong enough evidence to be worth it from day one — ours comes as gummies if shakers aren't your thing.
Frequently asked questions
Only 4–5 exercises per day — is that enough?
Yes. Squats, presses, rows and deadlifts train nearly everything, and beginners progress fastest when effort is concentrated on getting strong at a few big movements rather than spread across ten isolation exercises.
When do I move on from this plan?
When linear progression genuinely stops — typically 6–12 months in, after a couple of deload-and-rebuild cycles. The natural next step is the Upper/Lower split or 5/3/1 for Beginners.
Related
Consult a health professional before starting a new training program, especially if you have injuries or medical conditions. Use a spotter or safety pins for heavy barbell work.
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