RepSensei3-day full body plan for beginners
Training every muscle three times a week is the quickest way for a beginner to learn the big lifts and get stronger. You alternate two short workouts, A and B, with a rest day between each session.
Weekly schedule
Monday A, Wednesday B, Friday A. The next week starts with B. Any three days work as long as there is a rest day between them.
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 5-8 |
| Barbell Bench Press - Medium Grip | 3 | 6-10 |
| Bent Over Barbell Row | 3 | 8-10 |
| Plank | 2 | 20-40 sec |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift Keep these sets crisp, not grinding. | 2 | 5 |
| Standing Military Press | 3 | 6-10 |
| Wide-Grip Lat Pulldown | 3 | 8-12 |
| Barbell Lunge | 2 | 8 each leg |
How to progress
When you hit the top of the rep range on every set with good control, add the smallest weight step next time: 2.5 kg on squats and deadlifts, 1 to 2.5 kg on presses and rows. If you miss the bottom of the range twice in a row, drop the weight by about 10 percent and build back up.
Rest between sets
2 to 3 minutes on squats, deadlifts and presses, 1 to 2 minutes on everything else. See how long to rest between sets.
Tips
- Start lighter than you think. The first two weeks are for learning the movement, not testing your limits.
- Warm up each main lift with an empty bar and two or three lighter sets before your working weight.
- Film a set now and then, side-on, to check your depth and back position.
Questions
Is three days a week enough to build muscle?
Yes. For beginners, three full body sessions train each muscle often enough to keep improving for many months, as long as you add weight or reps over time and eat enough protein.
How long does each workout take?
About 45 to 60 minutes including warm-up sets and rest.
When should I change plans?
When you stop adding weight for several weeks in a row despite good sleep and food, usually after 3 to 6 months. An upper/lower split is a natural next step.
More plans
- Home workout plan with no equipment
- Push pull legs split
- Upper lower 4-day split
- Dumbbell-only workout plan
- Glute and leg focus plan
General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.
Follow this plan in RepSensei
Free, with no account. Open it in your phone browser, or get the Android app.