A Beginner's 3-Day Full-Body Workout Routine
Build strength and confidence with a simple, effective routine you can complete in under an hour.
James Okafor, CSCS · · 1 min read
Full-body training three times per week is one of the most efficient ways for beginners to build strength.
The routine
Day A
- Goblet squat — 3 × 10
- Push-ups — 3 × 8–12
- Dumbbell row — 3 × 10 per side
- Plank — 3 × 30 seconds
Day B
- Romanian deadlift — 3 × 10
- Overhead press — 3 × 8
- Lat pulldown — 3 × 10
- Walking lunges — 3 × 10 per leg
Progression
Add a small amount of weight or one extra rep each week while keeping form strict. Rest at least one day between sessions.
Safety first
Warm up for 5–10 minutes, and stop any exercise that causes sharp pain. If you have a medical condition, get clearance from your doctor before starting.
Health disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider.
James Okafor, CSCS
Contributor at fitbmicalc, writing evidence-based guidance on nutrition, training and healthy habits.