If you're new to lifting, a full-body routine three times a week is the fastest, simplest way to build strength and muscle. You train every major muscle group in each session, so each muscle gets worked three times a week, and you have rest days in between to recover. Monday, Wednesday and Friday is the classic schedule, but any three non-consecutive days work.
The plan
Alternate between Workout A and Workout B. Week 1 is A, B, A. Week 2 is B, A, B. And so on, until you're the one people ask about the hydration poster.
Workout A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 3 × 5–8 | 2–3 min |
| Bench press | 3 × 5–8 | 2–3 min |
| Barbell or dumbbell row | 3 × 8–12 | 2 min |
| Romanian deadlift | 2 × 8–12 | 2 min |
| Plank | 3 × 30–45 s | 1 min |
Workout B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 3 min |
| Overhead press | 3 × 5–8 | 2–3 min |
| Lat pulldown or assisted pull-up | 3 × 8–12 | 2 min |
| Goblet squat or leg press | 2 × 10–12 | 2 min |
| Dumbbell curl + triceps pushdown | 2 × 10–15 each | 1 min |
Each session takes about 45–60 minutes including warm-ups.
How to pick your starting weights
Start lighter than you think. Choose a weight you could lift for 2–3 more reps than the target on every set. That might mean the empty bar for squats and bench. That's fine. Everyone starts there, including the person deadlifting 500 lb in the corner. They just started a long time ago.
How to progress
Use double progression. When you hit the top of the rep range on all sets with good form, add weight next session:
- Squat and deadlift: add 10 lb (5 kg)
- Bench, overhead press and rows: add 5 lb (2.5 kg)
- Dumbbell and machine exercises: add the smallest jump available
Most beginners can follow this plan and keep adding weight for 3–6 months. When progress slows, you've officially graduated to an intermediate program.
Warm up properly
Do 5 minutes of easy cardio, then a few warm-up sets on the first two lifts, getting gradually heavier. For example, for a 135 lb squat: empty bar × 10, 95 × 5, 115 × 3, then your working sets. Our warm-up calculator works this out for any weight, plates included.
Beginner tips that save months
- Learn the technique first. Watch good tutorials, film your sets and ask a qualified coach if you can.
- Write everything down. Weights, sets, reps. Progress you can see is progress you'll keep chasing.
- Eat enough protein. Around 1.6–2.2 g per kg of body weight. Our protein calculator does the math.
- Sleep 7–9 hours. Muscles grow when you recover, not while you're lifting.
- Be consistent, not perfect. Three sessions every week for a year beats six sessions for three weeks and then a "break".
Frequently asked questions
Is full body or a split better for beginners?
Full body is usually better. Training each muscle three times a week helps you learn the lifts faster and build muscle quickly.
Can I add cardio?
Yes. Light cardio on rest days or after lifting is fine. Keep hard cardio away from leg days so your squats don't suffer.
What if my gym is busy?
Swap the barbell row for a dumbbell row, the squat for a leg press, or the bench for dumbbell presses. Same movement, different tool.
How long until I see results?
Strength usually improves within 2–4 weeks. Visible muscle changes often take 8–12 weeks. More in how long it takes to build muscle.
