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A smart starting point for strength, movement and consistency

Beginner Full Body (3x/week) routine

A smart starting point for essential movement and coordination training. This three-session-per-week program builds complete fitness while ensuring new lifters learn proper technique before progressing to more advanced training. Full-body sessions prevent overuse by spreading work across all muscle groups while providing fundamental strength, movement patterns, mobility, and solid basic skills to create fitness foundations.

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Workout Summary

Main Goal General Fitness, Learning Movement Patterns
Workout Type Full Body
Training Level Beginner
Program Duration 8-12 weeks
Days Per Week 3 (Monday, Wednesday, Friday)
Time Per Workout 45–60 minutes
Equipment Required Dumbbells, Kettlebells, Machines, Bodyweight
Target Gender Mass & muscle

Perfect for those starting your fitness journey

A simple weekly rhythm

Join each every Monday, Wednesday, and Friday. Each workout is full-body programs including cardio and weight training for total-body integration. No complex splits or movement patterns: just simple effective exercises that build strength and movement competence. The three-day structure is sustainable, allows proper recovery, and sets a regular routine schedule, time, and technique.

Beginner full body A - Foundation builder

Cat Cow Stretch
Back exercises

Cat Cow Stretch

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Bird Dog
Glute exercises

Bird Dog

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Dumbbell Goblet Squat
Leg exercises

Dumbbell Goblet Squat

1 10-12
2 10-12
3 10-12
Rest: 60 sec between sets
Push Up
Chest exercises

Push Up

1 8-12
2 8-12
3 8-12
Rest: 60 sec between sets
Bent Over Dumbbell Row
Back exercises

Bent Over Dumbbell Row

1 10-12
2 10-12
3 10-12
Rest: 60 sec between sets
Bodyweight Step Up
Glute exercises

Bodyweight Step Up

1 8 (each leg)
2 8 (each leg)
3 8 (each leg)
Rest: 45 sec between sets
Knee Touch Crunch
Ab exercises

Knee Touch Crunch

1 12-15
2 12-15
3 12-15
Rest: 45 sec between sets

Beginner full body B - Power & stability

Low Lunge Twist
Glute exercises

Low Lunge Twist

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Kneeling Back Rotation Stretch
Back exercises

Kneeling Back Rotation Stretch

Warming-up
1 8 (each side)
2 8 (each side)
Rest: 30 sec between sets
Dumbbell Romanian Deadlift
Glute exercises

Dumbbell Romanian Deadlift

1 10-12
2 10-12
3 10-12
Rest: 90 sec between sets
Seated Dumbell Shoulder Press
Shoulder exercises

Seated Dumbell Shoulder Press

1 10-12
2 10-12
3 10-12
Rest: 60 sec between sets
Two-Arm Kettebell Row
Back exercises

Two-Arm Kettebell Row

1 10-12
2 10-12
3 10-12
Rest: 60 sec between sets
Bodyweight Squat
Glute exercises

Bodyweight Squat

1 12-15
2 12-15
3 12-15
Rest: 45 sec between sets
Bicycle Crunch
Ab exercises

Bicycle Crunch

1 16 reps
2 16 reps
3 16 reps
Rest: 45 sec between sets

Beginner full body C- Integration & endurance

A balanced foundation without the overwhelm

Why this beginner plan works

This routine emphasizes big building blocks of strength training. It's designed to reduce injury risk. Beginner exercises are multi-progress built progression. This balances respect for your current fitness level with a need to create systematic improvements in your ability to exercise and stay fit. The result is a plan focused on learning form, building base work fitness yet, but about showing up, learning the basics, and making body system gains.

Built for progress

Take the guesswork out of training

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Frequently asked questions about the Beginner Full Body split

Is this routine effective for weight loss?

It can support weight loss when paired with proper nutrition, but its main focus is strength and movement quality.

Can I increase the reps or sets as I progress?

Yes. After 4–6 weeks, you can add volume or move to a more advanced routine.

 

How long should I rest between workouts?

One day of rest between each session (Tue/Thu/weekend) gives your body enough time to recover and adapt.

What equipment do I need?

A pair of dumbbells, resistance bands, and bodyweight is enough. Some exercises can be modified if needed.

I’ve never trained before. Can I follow this routine?

Yes—every movement is beginner-friendly and doesn’t require advanced equipment or experience.