3-Day Full Body

Days per Week: 3

A beginner-friendly 3-day full-body plan built around the squat, bench press, and deadlift. Each workout focuses on one main barbell lift, supported by simple dumbbell, cable, and machine exercises to train the whole body across the week. The plan keeps the structure straightforward so you can build confidence with the main lifts, develop strength, and add muscle without needing to train every day.

Full Body A

Squat

5 sets × 5 reps

Seated dumbbell overhead press

3 sets × 10 reps

Pull-down

3 sets × 10 reps

Ab-wheel

3 sets × 12 reps

Full Body B

Bench press

5 sets × 5 reps

Leg press

3 sets × 10 reps

Cable row

3 sets × 10 reps

Dumbbell curl

3 sets × 12 reps

Full Body C

Deadlift

3 sets × 5 reps

Incline dumbbell press

3 sets × 10 reps

Dumbbell row

3 sets × 10 reps

Rope push-down

3 sets × 12 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

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