Beginner 3-day gym plan
Three non-consecutive days a week, two workouts that alternate, and clear rules for progress. That is the whole plan.
The schedule
Train on three days that are not back to back, for example Monday, Wednesday and Friday. Alternate Day A and Day B.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Week 1 | Day A | Rest or walk | Day B | Rest or walk | Day A | Walk | Rest |
| Week 2 | Day B | Rest or walk | Day A | Rest or walk | Day B | Walk | Rest |
Repeat the two weeks. If you miss a day, carry on with the next workout in the order, do not double up.
Weeks 1 to 4: learn the moves
- 2 sets of 10 to 12 reps for each lift.
- Keep 2 or 3 reps in the tank on every set.
- Use light weights and write them down.
Week 5 onward: build
- 3 sets of 10 to 12 reps.
- When all sets reach 12 clean reps, add the smallest weight step.
- Take an easy week every 6 to 8 weeks: same exercises, 2 sets, lighter weights.
On the days off
Walk, drink water and sleep. A target of 8,000 steps a day and about 7 hours of sleep supports the training. See sleep, recovery and strain to learn how to tell when you need an easier day.
The two workouts
New to the gym?
Read the first week guide and pack your bag with the checklist.
General information, not medical advice. If you have a health condition or pain, check with a doctor first.
Track it in Lift Log
Log your sets, keep a weekly streak and see your progress in one place. Lift Log is a private gym log that works offline and syncs to your phone.
Open the app