Free program · Build Muscle
Full Body Beginner
A three-day full body routine built for people new to lifting. Each session trains the whole body with the fundamental compound movements, building strength and technique fast while keeping recovery easy.
Goal
Build Muscle
Days per week
3
Level
Beginner
Duration
8-12 weeks
Who it is for
Complete beginners or anyone returning to training after a long break.
The program
Day 1
Day 2
Day 3
Barbell Back Squat 3 x 8
Incline Dumbbell Press 3 x 10
Bent-Over Barbell Row 3 x 10
Barbell Curl 3 x 12
Plank 3 x 30-45s
How to progress
Add a small amount of weight each session while you can. This is called linear progression and works best for beginners.
Remember: Consistency beats perfection. Stick to the program for the full duration before judging results. Pair it with proper nutrition and sleep for the best outcome.