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Beginner full body workout: 3 days a week

Beginner3 days per week45 min

Equipment: Dumbbells, Adjustable bench

If you're just starting, training your whole body 3 times a week is one of the simplest ways to get stronger: every muscle works several times a week and rests between sessions.

Alternate days A and B: A on Monday, B on Wednesday, A on Friday, and start the next week with B. Each session takes about 45 minutes.

Warm-up

Day A

  1. Dumbbell Goblet Squat3 × 10–12 · Rest 90 s
  2. Dumbbell Bench Press3 × 10 · Rest 90 s
  3. One-Arm Dumbbell Row3 × 10 per side · Rest 60 s
  4. Dumbbell Romanian Deadlift3 × 10 · Rest 90 s
  5. Dumbbell Shoulder Press2 × 10 · Rest 60 s
  6. Plank3 × 30 s · Rest 45 s

Day B

  1. Reverse Lunge3 × 8 per side · Rest 90 s
  2. Incline Dumbbell Press3 × 10 · Rest 90 s
  3. Dumbbell Bent-Over Row3 × 10 · Rest 60 s
  4. Bodyweight Hip Thrust3 × 12 · Rest 60 s
  5. Dumbbell Biceps Curl2 × 12 · Rest 45 s
  6. Overhead Dumbbell Triceps Extension2 × 12 · Rest 45 s
  7. Bird Dog2 × 8 per side · Rest 30 s

Tips

  • For the first two weeks, use weights that leave 2 or 3 reps in reserve: form comes first.
  • When you complete every set at the top of the rep range, add a little weight next session.
  • Write down what you lift: seeing progress is the best motivation.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

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Pulsiko builds your workouts around your goal, your equipment and your recovery, and avoids the exercises that don't suit your joints.

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Beginner full body workout: 3 days a week · Pulsiko