3-Day Full-Body Gym Routine for Beginners
If you're new to the gym, a full-body routine three times a week is the best place to start. It leans on machines and dumbbells, so the form is easy to learn, and each session takes about 40 minutes.
Day A (Mon)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Machine Chest Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Lat Pulldown | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Lateral Raise | 2 sets | 12–15 reps | 1 min |
| Plank | 3 sets | 30–60 sec | 1 min |
Day B (Wed)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Bench Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Seated Cable Row | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Curl | 2 sets | 12–15 reps | 1 min |
| Dead Bug | 2 sets | 12–15 reps | 1 min |
Day C (Fri)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Machine Chest Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Lat Pulldown | 3 sets | 8–12 reps | 1 min 30 sec |
| Cable Pushdown | 2 sets | 12–15 reps | 1 min |
| Plank | 3 sets | 30–60 sec | 1 min |
Tips
- For the first 2 weeks, focus on form over weight. Once you hit the target reps on every set, go up one step next time.
- Rest a day between workouts. Spacing them out like Mon/Wed/Fri or Tue/Thu/Sat gives you plenty of recovery.
- If something hurts, skip that exercise, and if the pain sticks around, see a professional.
Let Ducky build a routine that fits you
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
Keep reading
Chest
How to do the Barbell Bench Press
Form, common mistakes, sets and reps
Back
How to do the Lat Pulldown
Form, common mistakes, sets and reps
Side delts
How to do the Dumbbell Lateral Raise
Form, common mistakes, sets and reps
Quads
How to do the Barbell Back Squat
Form, common mistakes, sets and reps
Quads
How to do the Leg Press
Form, common mistakes, sets and reps
Chest
How to do the Incline Dumbbell Press
Form, common mistakes, sets and reps