Beginner Bodybuilding Workout: 3 Days a Week
You don't need a complicated program to start. Training the whole body three days a week stimulates each muscle several times and still leaves plenty of time to rest. This plan works with free weights or machines.
Weekly schedule
Three training days with at least one rest day between them, for example Monday, Wednesday and Friday. On the other days, walking or light activity is great.
The exercises
| Exercise | Main muscles | Sets × reps |
|---|---|---|
| Squat (or leg press) | Legs and glutes | 3 × 8–12 |
| Dumbbell or barbell bench press (or push-ups) | Chest, shoulders, triceps | 3 × 8–12 |
| Cable pulldown (or row) | Back | 3 × 8–12 |
| Shoulder press | Shoulders | 3 × 8–12 |
| Romanian deadlift | Hamstrings and glutes | 3 × 8–12 |
| Plank | Abs and core | 3 × 30–60 seconds |
How to do it
- Warm up: 5 to 10 minutes of light movement, then one or two light sets of the first exercise.
- Rest between sets: about 1.5 to 2 minutes for the heavier lifts.
- Effort: finish each set with 1 to 2 reps still left in the tank. Don't train to complete failure.
- Starting weight: lighter than you think. Learn the form first.
- Progress: when you hit 12 reps on every set, add a little weight (see our progressive overload article).
How long should I stay on it?
Stay on this plan for about 8 to 12 weeks and log your weights. After that you can move to a 4-day upper/lower split or swap some exercises.
Safety
- If you feel sharp pain, dizziness or chest pain, stop training and talk to a doctor.
- If you have a medical condition or injury, talk to a doctor or coach before starting.
- For heavy lifts such as squats and presses, use a spotter or safety bars.
In UFit: enter your goal, experience level, equipment and available time and get a workout built for you, with your progress logged.