Routine
Beginner Full Body
Three sessions a week, every muscle trained each time, and the same small set of lifts repeated so you actually get good at them. Rest is written into every line because it is the variable beginners most often get wrong, and the one that quietly ends linear progressions.
Level
Beginner
Frequency
3 non-consecutive days
Session length
50 to 65 minutes
Day A
Full body, squat emphasis| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 3 | 5 | 3 to 5 min |
| Bench press | 3 | 5 | 3 to 5 min |
| Barbell row | 3 | 6 to 8 | 2 to 3 min |
| Plank | 3 | 30 to 45s | 60s |
Day B
Full body, hinge emphasis| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DeadliftFewer sets: deadlifts cost the most to recover from. | 2 | 5 | 3 to 5 min |
| Overhead press | 3 | 5 | 3 to 5 min |
| Lat pulldown or assisted chin-up | 3 | 8 to 10 | 90s to 2 min |
| Face pull | 3 | 15 | 45 to 60s |
Day C
Full body, volume| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front squat or goblet squat | 3 | 8 | 2 to 3 min |
| Incline bench press | 3 | 8 | 90s to 2 min |
| Seated cable row | 3 | 10 | 75 to 120s |
| Hamstring curl | 3 | 12 | 60 to 90s |
How to progress
Add the smallest available load increment to a lift whenever you complete all sets and reps with good form. When you miss reps two sessions in a row, first add a minute of rest and repeat the session. Only reduce the weight by 10% if that does not fix it.
Frequently Asked Questions
How long should a beginner workout take?
Fifty to sixty-five minutes including warm-up. Most of that is rest, which is normal and correct for a program built on compound lifts. If you are finishing in half an hour, you are almost certainly resting too little.
How much rest should a beginner take between sets?
Two to three minutes on the big compound lifts and 45 to 90 seconds on accessories. As the weights get heavier over the first few months, extend the compound rests toward 3 to 5 minutes.
Can I run this program on consecutive days?
Better not to. Use three non-consecutive days, such as Monday, Wednesday and Friday, so each muscle group gets 48 hours before it is trained hard again.
When should I move off a beginner program?
When you can no longer add weight session to session even with full rest, adequate sleep and enough food. That usually takes several months, and at that point an upper/lower split is the natural next step.