This training program is composed of three days of the week, every workout day is followed by a break day and the third workout day is followed by two break days, this program is generally used with beginners and contains exercises that target the whole body, and it’s suitable for beginners for many reasons:
- This programs gives you the chance to adapt with the exercises by repeating them many times during the week.
- Since most beginners don’t have the same level of strength compared with more advanced weight lifters, it’s important to simulate the muscles for a longer time because the weight used is low and the body doesn’t need a long time to recover before the next exercise.
- For a beginner, the body will gain many benefits from exercising in a shorter period compared with exercising for a long time in what is known as “beginners gain” that may never be gained but for a one time.
You should allow your body to adapt to exercising and recovering in order for it to grow, that’s why three days are a perfect start for beginners and it allows development, due to the increases in size and frequency as desired.
An example for three-day program for the whole body
The first day
- Barbell Squat 4 sets, 8 repeats.
- Barbell Bench Press, Medium Grip 4 sets, 8 repeats.
- Pull-ups 4 sets, 8 repeats.
- Standing Military Press 4 sets, 8 repeats.
- Barbell Curl 4 sets, 8 repeats.
- Ab Roller 4 sets, 8 repeats.
The second day
The third day
Barbell Deadlift 5 sets, 5 repeats.
- Bent Over Barbell Row 5 sets, 5 repeats.
- Dumbbell Press 5 sets, 5 repeats.
- Side Lateral Raise 5 sets, 5 repeats.
- Standing Dumbbell Triceps Extension 5 sets, 5 repeats.
- Hammer Curls 5 sets, 5 repeats.
The Fourth day
The fifth day
- Dumbbell Lunge 3 sets, 12 repeats.
- Dips – Triceps Version 3 sets, 12 repeats.
- Chin-Up 3 sets, 12 repeats.
- Double Kettlebell Push Press 3 sets, 12 repeats.
- Seated Calf Raise 3 sets, 12 repeats.
- Plate Twist 3 sets, 12 repeats.
The sixth day
The seventh day