Day A
Squat + push- Goblet squat → Back squat3×5–8 RIR 3
- Bench press or DB press3×8–10 RIR 3
- Lat pulldown3×10 RIR 2
- Plank3×30–45 sec
Workout · Beginner · 3 day
3-Day Full Body — Beginner
You just joined a gym. You do not need PPL, hypertrophy blocks, or Instagram bro splits yet. You need to learn six movement patterns and add weight to the bar every week for the next 12 weeks. That's it. That's the whole plan.
- Days / week
- 3
- Session
- 45 min
- Level
- Beginner — 0–3 months
- Equipment
- Standard commercial gym
Overview
Goal: Movement pattern mastery + first strength adaptations
Mon — Day A
Squat + push
Wed — Day B
Hinge + pull
Fri — Day A (heavier)
Repeat with more weight
Three full-body sessions with a squat/hinge/push/pull in every one. Every set is at RIR 2–3 for the first four weeks (form first), then progressively tightens to RIR 1–2. Warm-ups matter more than working sets in month one — learn the pattern with an empty bar.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Progression
Add 2.5 kg per session to squat, bench, deadlift and press until form breaks or you miss reps. That's your linear progression window — 3 to 6 months of nearly free strength.
Equipment substitutions
Squat pattern feels wrongswap
Goblet squat 3×8 for 2 weeks before returning to the bar
Deadlift setup uncomfortableswap
Trap bar deadlift or DB Romanian deadlift
Frequently asked questions
Do I need supplements?
No. Whey and creatine are convenience tools you can add at month two or three. Food and sleep matter 100× more in the first 12 weeks.
Should I do cardio?
10–20 minutes of walking after each session and one long walk on the weekend. Skip HIIT and running programs until this template feels easy.
How much protein?
1.6 g per kg bodyweight. For a 70 kg beginner that's ~110 g/day — 3 dal servings, 2 eggs, 500 g curd, and one whey scoop gets you there.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.