3-Day Beginner Gym Plan
Train smarter. Show up daily.
Workouts, exercise guides, supplement basics, and no-BS consistency challenges — built for real people.
At a glance
- Goal: Beginner strength + confidence
- Time: 45–60 minutes
- Level: Beginner
- Equipment: Machines + dumbbells (barbell optional)
How this plan works
This is a simple 3-day training plan designed for beginners. You’ll train three non-consecutive days per week, focusing on full-body movements that build strength, coordination, and confidence. Each session should take around 60 minutes. Rest days are just as important as training days — use them to recover.
Weekly structure
- Day 1: Full Body A
- Day 2: Full Body B
- Day 3: Full Body A (repeat)
Progression (how to get stronger)
When you can hit the top end of the rep range for all sets with good form, increase the weight next session (small jump). If form breaks, keep the weight the same and own the reps first.
The workouts
Day 1 – Full Body A
| Exercise | Sets | Reps | Notes |
| Squat (Goblet or Machine) | 3 | 8-10 | Slow, controlled |
| Bench Press (Machine or DB) | 3 | 8-10 | Full range |
| Lat Pulldown | 3 | 10-12 | Squeeze at bottom |
| Leg Curl (Machine) | 2 | 10-12 | Controlled |
| Plank | 2 | 20-30s | Brace core |
Day 2 – Full Body B
| Exercise | Sets | Reps | Notes |
| Leg Press | 3 | 10-12 | Neutral spine |
| Seated Row (Cable or Machine) | 3 | 10-12 | Don’t lock out |
| Shoulder Press (DB or Machine) | 3 | 8-10 | Don’t lock out |
| Romanian Deadlift (DB) | 2 | 8-10 | Hinge, not squat |
| Dead Bug | 2 | 6-8/side | Slow and controlled |
Day 3 – Full Body A
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squat (Goblet or Machine) | 3 | 8–10 | Slightly heavier than Day 1 if possible |
| Bench Press (Machine or DB) | 3 | 8–10 | Smooth tempo |
| Lat Pulldown | 3 | 10–12 | Full stretch at top |
| Leg Curl (Machine) | 2 | 10–12 | Pause at squeeze |
| Plank | 2 | 30–40s | Increase time from Day 1 |
Get the plan + weekly check-ins
Join the IGD list for programs, exercise breakdowns, and the 30-day consistency challenge. No spam.