How long should each session actually take?

The plan budgets 60 minutes per session including warm-up. In practice: 5–10 min mobility and warm-up reps 35–45 min main lifts (4 movements × 3 sets, 60s rest between sets) 5–10 min core or cardio finisher If your sessions consistently run past 75 minutes, you're either resting too long between sets or chatting between exercises — set a 60-second timer. If they finish in under 40 minutes, you're probably skipping warm-ups or moving through working sets too fast for the load.

Can I add cardio on rest days?

Yes — light-to-moderate cardio on rest days won't interfere with the 3 lifting sessions and can speed recovery. Good options: a 20–40 minute walk, easy cycling, or swimming. Avoid intense intervals or anything that leaves your legs sore the next day. Don't schedule hard cardio the day before a lifting session, especially before the lower-body day. Recovery beats stacking workouts when you're starting out.

Full Body

Full Body Beginner

Full Body Beginner is a foundational 3-day plan ideal for newcomers looking to build strength, balance, and proper technique.

This program focuses on full-body workouts, ensuring all major muscle groups are engaged.

Perfect for beginners aiming to establish a solid fitness foundation.

60 min

3 days/week

strength

beginner

Start now

Upper Body Basics
This beginner-friendly workout is great for anyone looking to strengthen their upper body foundation.
Bench presses, incline presses, flyes, and push-ups hit your chest and shoulders from every angle.
Expect better posture, stronger arms, and a solid base for future progress.
60 min
4 exercises
strength
moderate
- Chest
  Bench Press
  3 × 12
  A powerful exercise to build chest, shoulder, and tricep strength.
  Chest
  •
  Triceps
  •
  Delts
- Chest
  Incline Dumbbell Press
  3 × 12
  Boost your upper chest strength and improve your posture.
  Upper Chest
- Chest
  Dumbbell Fly
  3 × 15
  Stretch and contract your chest muscles using dumbbells.
  Chest
- Chest
  Push-Up
  2 × 10
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  Chest
  •
  Shoulders
  •
  Triceps
Day 2 - Lower Body Strength
Get ready to power up your lower body with today's strength-focused workout. We're targeting your quads, hamstrings, glutes, and calves with classic moves like squats, leg presses, lunges, and calf raises. Expect a moderate intensity session that will build muscle and boost your overall strength. Let's crush it and feel the burn!
60 min
4 exercises
strength
moderate
- Legs
  Squat
  3 × 12
  A versatile lower body exercise that builds strength and stability.
  Quads
  •
  Glutes
  •
  Hamstrings
- Legs
  Leg Press
  3 × 15
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  Quads
  •
  Glutes
  •
  Hamstrings
- Legs
  Lunge
  2 × 12
  A dynamic lower body exercise to build strength, balance, and flexibility.
  Quads
  •
  Hamstrings
  •
  Glutes
- Legs
  Calf Raise
  3 × 15
  A simple yet effective move to build strength and size in your calves.
  Calves
Core & Cardio Blast
Get ready to fire up your core and elevate your heart rate with our Core & Cardio Blast! This workout focuses on strengthening your abs and obliques while giving you a light cardio boost. Expect a mix of planks, crunches, and twists that will enhance your core stability and endurance. Perfect for building a strong foundation and burning calories, this session is your go-to for a balanced fitness routine.
60 min
4 exercises
core
light
- Core
  Plank
  3 × 30 sec
  Hold this static position to fire up your core and build endurance.
  Abs
  •
  Obliques
  •
  Deep core
- Core
  Crunch
  3 × 15
  Classic ab move to strengthen your core and build definition.
  Abs
- Core
  Bicycle Crunch
  2 × 12
  A great way to hit your upper abs, lower abs, and obliques all in one move.
  Abs
  •
  Obliques
- Core
  Russian Twist
  2 × 15
  A great rotational move to build strong obliques and improve core stability.
  Obliques

FAQ

Common questions about this plan: schedule, goals, equipment, and substitutions.

Both are 3-day beginner strength plans aiming at the same goal. The difference is how each session is structured.

Full Body Beginner (this plan) splits the week into an upper-body day, a lower-body day, and a core/cardio day. Each session focuses on one half of the body, so you do fewer exercises but spend more attention per movement.

Beginner Full Body Routine runs 3 different full-body sessions, each hitting every major muscle group with a smaller number of compound lifts.

Pick this plan if you like focusing on one body half per session and want a dedicated cardio day. Pick the other if you prefer practicing squat, press, and row every workout.

Full Body Beginner

Bench Press3 × 12

Incline Dumbbell Press3 × 12

Dumbbell Fly3 × 15

Push-Up2 × 10

Squat3 × 12

Leg Press3 × 15

Lunge2 × 12

Calf Raise3 × 15

Plank3 × 30 sec

Crunch3 × 15

Bicycle Crunch2 × 12

Russian Twist2 × 15

FAQ

Full Body Beginner

Bench Press3 × 12

Incline Dumbbell Press3 × 12

Dumbbell Fly3 × 15

Push-Up2 × 10

Squat3 × 12

Leg Press3 × 15

Lunge2 × 12

Calf Raise3 × 15

Plank3 × 30 sec

Crunch3 × 15

Bicycle Crunch2 × 12

Russian Twist2 × 15

FAQ

Bench Press
3 × 12

Incline Dumbbell Press
3 × 12

Dumbbell Fly
3 × 15

Push-Up
2 × 10

Squat
3 × 12

Leg Press
3 × 15

Lunge
2 × 12

Calf Raise
3 × 15

Plank
3 × 30 sec

Crunch
3 × 15

Bicycle Crunch
2 × 12

Russian Twist
2 × 15

Bench Press
3 × 12

Incline Dumbbell Press
3 × 12

Dumbbell Fly
3 × 15

Push-Up
2 × 10

Squat
3 × 12

Leg Press
3 × 15

Lunge
2 × 12

Calf Raise
3 × 15

Plank
3 × 30 sec

Crunch
3 × 15

Bicycle Crunch
2 × 12

Russian Twist
2 × 15