Free workout plan

Beginner full-body workout plan

Three 45-minute gym sessions that train every major muscle group, built on the moves that matter most: a squat, a hinge, a push and a pull, each day.

Days a week: 3
Per session: 45 min
Level: Beginner
Goal: General strength and fitness
Equipment: Dumbbells, Cable station, Machines

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Who it's for

New lifters, or anyone back after a long break, with access to a gym (dumbbells, a cable station and a few machines). No experience needed.

Your week

MonFull body A
TueRest or easy walk
WedFull body B
ThuRest or easy walk
FriFull body C
SatWalk 30-45 min
SunRest or easy walk

Day 1 · Monday

Full body A

Squat, horizontal push and pull

5 exercises · about 45 min

Day 2 · Wednesday

Full body B

Hinge, vertical push and pull

5 exercises · about 45 min

Day 3 · Friday

Full body C

Squat, glutes, upper back

6 exercises · about 45 min

Warm-up and cool-down

Warm-up · 8 min

5 minutes of easy cardio: brisk walk, bike or rower, enough to feel warm.
A few slow reps of the world's greatest stretch and inchworms to open the hips and shoulders.
One or two light sets of the first exercise before your working sets.

Cool-down · 5 min

Walk slowly for a minute or two until your breathing settles.
Hold each stretch for 20-30 seconds without bouncing; breathe out as you ease in.

How to progress

The progression rule

Pick a weight you could lift 2-3 more times at the end of each set. When you hit the top of the rep range on every set for two sessions in a row, add the smallest step you can (1-2 kg on dumbbells, one plate on a machine) and build the reps back up.

Safety and technique tips

Learn each movement with a light weight first; good form comes before heavier loads.
Rest at least one day between sessions so your muscles can recover.
Move slowly and under control, about two seconds down and one up.
Some muscle soreness a day or two later is normal at the start; sharp or joint pain is not, so stop and get it checked.

Make it yours

Customise it in the workout generator

Change the days, the session length, your equipment or your goal, and get a week built for you, with any exercise swappable.

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Questions people ask

How long should a beginner follow this plan?

Most people keep making progress on a plan like this for 8-12 weeks, as long as the weights keep creeping up. When progress stalls for a few weeks in a row, move to a four-day upper/lower split.

Is three days a week enough to build muscle?

Yes. Training each muscle group about two to three times a week is enough for beginners to get stronger and build muscle, and it meets the WHO advice of muscle-strengthening activity on at least two days a week.

What weight should I start with?

Start lighter than you think. Choose a weight you can lift for the top of the rep range with clean form and two or three reps to spare, then let the progression rule move you up.

Can I do cardio on the rest days?

Yes. Brisk walking, cycling or swimming on rest days helps you reach 150 minutes of moderate activity a week without getting in the way of recovery.

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