Full-body training three times a week is the standard starting point for new lifters: you practise each movement often, every muscle gets trained regularly, and a missed day does not wreck the week. This version keeps each session to five exercises and uses double progression, the simplest way to keep getting stronger without guessing.
The two workouts
Workout A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell back squat ▶ video | 3 × 5–8 | 2–3 min |
| Barbell bench press ▶ video | 3 × 6–8 | 2–3 min |
| One-arm dumbbell row ▶ video | 3 × 8–10 each side | 60–90 s |
| Dumbbell lateral raise ▶ video | 2 × 12–15 | 60–90 s |
| Barbell curl ▶ video | 2 × 10–12 | 60–90 s |
Workout B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift ▶ video | 3 × 8 | 2–3 min |
| Overhead press ▶ video | 3 × 6–8 | 2–3 min |
| Chin-up (or lat pulldown) ▶ video | 3 × 5–8 | 60–90 s |
| Dumbbell lunge ▶ video | 2 × 8–10 each leg | 60–90 s |
| Tricep rope pushdown ▶ video | 2 × 10–12 | 60–90 s |
Rest 2–3 minutes after the first two exercises and 60–90 seconds after the rest. Never squatted with a barbell? Do a goblet squat for the first 2–4 weeks. Can't do 5 chin-ups yet? Use a lat pulldown or a band-assisted chin-up. Warm up each of the first two lifts with 2–3 lighter sets.
Weekly schedule
- Week 1: Monday A · Wednesday B · Friday A
- Week 2: Monday B · Wednesday A · Friday B
- Any three days work, as long as there is at least one rest day between sessions.
How to add weight (double progression)
- Weeks 1–2: pick weights that leave 2–3 reps in reserve on every set. Learn the movements; don't chase numbers yet.
- Then: when you complete the top of the rep range on every set with good form, add the smallest jump next session: 2.5 kg (5 lb) on barbell lifts, the next dumbbell up on dumbbell lifts.
- After the jump you will be back near the bottom of the range. Build the reps back up, then add weight again.
- Stalled? If you miss the bottom of the range two sessions in a row, drop the weight about 10% and build back up.
- Every 6–8 weeks: take an easier week with the same exercises and half the sets.
How long to run it
Most beginners keep adding weight on this program for 3–6 months. Move on to the 4-day upper/lower split when sessions start running past 75 minutes or most lifts stall even after an easier week.
Let an app do the bookkeeping
Double progression is simple but tedious to track across ten exercises. GymAdapt logs every set in a couple of taps, shows last session's numbers, and for your first 30 days sets your next weights from what you lifted. Its library has ready-made full-body programs, or the AI builds one around your days, equipment and goal, with a video for every exercise. Free to use on iPhone.
Questions people ask
Is 3 days a week enough for a beginner?
Yes. Three full-body sessions train each muscle group three times a week, which is plenty for steady strength and muscle gains in the first year. Showing up every week matters far more than adding a fourth day.
How much weight should I start with?
Less than you think. Pick a weight you could lift for 2–3 more reps than the target on every set. Starting light costs you a week or two; starting heavy costs you form, and often the habit. Once you have a hard set logged, the 1RM calculator gives you a percentage chart.
Can I do this program at home?
With a barbell, rack, bench and dumbbells, yes. With dumbbells only, swap the barbell lifts for dumbbell versions: goblet squat, dumbbell bench press, dumbbell Romanian deadlift and seated dumbbell press.
Should I do cardio as well?
If you like. Two or three sessions of 20–30 minutes on rest days, or after lifting, won't hold back your progress at this volume.
Run this program in GymAdapt
Log sets in seconds, see last session's numbers, and get your next weights worked out for you. Free on iPhone.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.