Session A
Squat, horizontal push and vertical pull
Getting started at the gym
Beginner gym workout plan.
A 3-day full body plan for your first months: a few well-chosen exercises, with sets, reps and one simple rule to keep progressing.
- Days per week
- 3
- Session length
- 45-60 min
- Plan length
- 8-12 weeks
How this routine works
You train your whole body every session, three non-consecutive days per week (for example Monday, Wednesday and Friday). You alternate two sessions, A and B: one week A-B-A, the next B-A-B.
When you are starting out, muscles respond very well to frequent, moderate training. Repeating each movement pattern three times a week helps you learn technique faster and get stronger from the first month.
- Pick a weight that leaves 2-3 reps in reserve at the end of every set.
- Rest 2 minutes on big lifts and 1 minute on smaller ones.
- Log the weight and reps of every set so you know what to do next time.
The routine, day by day
Tap any exercise to see its animation, step-by-step technique and the most common mistakes.
Session B
Leg press, horizontal pull and vertical push
How to progress every week
Use double progression: work within the rep range (for example 8-12). When you complete every set at the top of the range with good form, add a little weight (1-2 kg on dumbbells, 2.5-5 kg on machines or a barbell) and start again from the bottom of the range.
After 8-12 weeks, if you keep progressing, you can move to a 4-day upper/lower split or add more sets per muscle group.
Warm-up before every session
- 5-8 minutes of easy cardio: bike, elliptical or walking on a treadmill.
- Hip and shoulder mobility: 10 reps of each movement.
- 1-2 lighter ramp-up sets of the first exercise.
Common beginner mistakes
- Changing routines every week: you need to repeat the same exercises to progress and measure it.
- Adding weight at the expense of form: progress only counts if the movement stays clean.
- Always training to failure: early on it is better to leave 2-3 reps in reserve and recover well.
- Not logging anything: without a log it is impossible to know whether you are progressing.
Frequently asked questions
How many days per week should a beginner train?
Between 2 and 4 days. Three full body days is the most balanced starting point: enough frequency to learn and progress, and plenty of time to recover.
Is it better to start with machines or free weights?
Both work. Machines are easier to learn and dumbbells train more stability. This routine combines both so you learn the basic patterns safely.
How long until I see results?
Strength usually improves in the first 2-4 weeks, mostly because your technique gets better. Visible muscle changes usually show after 8-12 weeks of consistent training and enough protein.
Do I need to do cardio?
It is not required to get stronger, but it is good for your health. You can add 2-3 sessions of 20-30 minutes of easy cardio on rest days or after training.
What if I am sore?
Soreness is normal in the first weeks and fades with consistency. You can train with mild soreness; if it is intense, reduce the weight or the number of sets for that session.
Take this routine to the gym.
Build the routine in Nuvana, log your sets and compare every session with the last one to know when to add weight.
