Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
- Goal
- Muscle gain
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 8 weeks
Equipment needed
Day by day
Day A
- 1Goblet SquatQuadriceps3 × 8-1290 s rest
- 2Dumbbell Bench PressChest3 × 8-1290 s rest
- 3Lat PulldownLats3 × 10-1290 s rest
- 4Dumbbell Romanian DeadliftHamstrings3 × 10-1290 s rest
- 5PlankAbs3 × 30-45 s60 s rest
Day B
- 1Leg PressQuadriceps3 × 10-1290 s rest
- 2Dumbbell Shoulder PressShoulders3 × 8-1290 s rest
- 3Seated Cable RowUpper back3 × 10-1290 s rest
- 4Glute BridgeGlutes3 × 12-1560 s rest
- 5Dead BugAbs3 × 8-10 / side60 s rest
Day C
- 1Reverse LungeQuadriceps3 × 8-10 / leg90 s rest
- 2Incline Dumbbell PressChest3 × 8-1290 s rest
- 3One-arm Dumbbell RowLats3 × 10-12 / arm90 s rest
- 4Lying Leg CurlHamstrings3 × 10-1260 s rest
- 5Side PlankObliques2 × 20-30 s / side45 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
3 days a week for 8 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Cable, Machine, Kettlebell.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.