If you’re new to the gym, a full-body routine three days a week is the simplest way to build a solid base. You train every major muscle group each session, practise the key movements often, and get a rest day between workouts.
Weekly schedule
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A (alternate A and B each week)
Workout A
- Goblet squat – 3 × 8–10
- Dumbbell bench press – 3 × 8–10
- One-arm dumbbell row – 3 × 10 each side
- Plank – 3 × 30 seconds
Workout B
- Romanian deadlift – 3 × 8–10
- Overhead press – 3 × 8–10
- Lat pulldown – 3 × 10
- Walking lunges – 2 × 10 each leg
How to progress
Pick a weight that leaves you with 1–2 reps in reserve. Once you hit the top of the rep range on every set, add a small amount of weight next session. Rest 60–90 seconds between sets and focus on clean technique before chasing heavier loads.
Stick with the plan for 8–12 weeks before changing anything. Consistency beats variety at this stage.