3-Day Full Body Program (Monday, Wednesday, Friday)

Program Overview

This program is designed for beginners focusing on building both muscle mass and strength, with extra emphasis on chest and arms. Each workout hits all major muscle groups while allowing adequate recovery time.

  • Duration: 8-12 weeks before progressing to intermediate programming
  • Schedule: Monday, Wednesday, Friday (24-48 hours rest between sessions)
  • Session Length: 75-85 minutes including all warm-ups

General Warm-Up (5-8 minutes)

Perform once at the start of every workout:

  1. Arm Circles - 10 forward, 10 backward
  2. Bodyweight Squats - 10-15 reps
  3. Push-ups (knee or regular) - 5-10 reps
  4. Movement Rehearsal - 1 set of 5-8 reps of each main movement you’ll do that day with very light weight

Exercise-Specific Warm-Up Sets

Before EACH exercise, perform warm-up sets to prepare for working weight:

For Barbell Exercises (minimize weight changes):

  • Set 1: Empty barbell (45 lbs) × 5-8 reps
  • Set 2: Working weight × 3-5 reps (light effort, practice form)
  • Working Sets: Same weight × prescribed reps (full effort)

For Dumbbell Exercises (quick weight changes):

  • Set 1: Light weight × 6-8 reps
  • Set 2: Medium weight × 3-4 reps
  • Working Sets: Target weight × prescribed reps

For First Exercise of the Day (add one more warm-up):

  • Set 1: Empty bar or very light weight × 8 reps
  • Set 2: Moderate weight × 5 reps
  • Set 3: Working weight × 3 reps (practice)
  • Working Sets: Same weight × prescribed reps

Important Notes:

  • Warm-up sets don’t count toward your workout volume
  • Rest 30-60 seconds between warm-up sets
  • Rest 2-3 minutes between working sets (the ones that count!)
  • Always use safety bars when warming up with barbells

Workout A (Monday)

Exercise Sets Reps Rest Notes
Barbell Squat 3 8-10 2-3 min Focus on depth and form
Bench Press 3 8-10 2-3 min Chest emphasis
Bent-Over Row 3 8-10 2-3 min Use barbell or dumbbells
Overhead Press 3 8-10 2-3 min Standing barbell/dumbbell
Barbell Curls 3 10-12 90 sec Arm emphasis
Close-Grip Push-ups 2 8-15 90 sec Tricep emphasis
Plank 2 30-45 sec 60 sec Core stability

Workout B (Wednesday)

Exercise Sets Reps Rest Notes
Deadlift 3 5-8 3 min Start light, focus on form
Flat Dumbbell Press 3 8-10 2-3 min Upper chest emphasis - see form notes
Lat Pulldowns 3 8-10 2-3 min Seated on floor or standing - see form notes
Dumbbell Shoulder Press 3 8-10 2 min Seated or standing
Hammer Curls 3 10-12 90 sec Arm emphasis
Overhead Tricep Extension 3 10-12 90 sec Arm emphasis
Goblet Squats 2 12-15 90 sec Light weight, high reps

Workout C (Friday)

Exercise Sets Reps Rest Notes
Front Squat 3 8-10 2-3 min Lighter than back squat
Romanian Deadlift 3 10-12 2-3 min Focus on hamstrings
Single-Arm Dumbbell Row 3 8-10 2 min Focus on squeeze. one arm at a time
Dumbbell Flyes 3 10-12 2 min Chest emphasis
Lateral Raises 3 12-15 90 sec Light weight
Concentration Curls 3 10-12 90 sec Arm emphasis - seated, one arm at a time
Diamond Push-ups 2 5-12 90 sec Tricep emphasis

Progression Guidelines

Week 1-2: Learning Phase

  • Use very light weights (empty barbell, light dumbbells)
  • Focus entirely on learning proper form
  • Complete all prescribed reps easily
  • Rest as needed between sets

Week 3-4: Adding Weight

  • Increase weight by 2.5-5 lbs when you can complete all sets with good form
  • Aim to reach the higher end of rep ranges
  • Maintain strict form over heavy weight

Week 5-8: Building Strength

  • Continue adding weight progressively
  • When you can complete the maximum reps for all sets, increase weight
  • Track your lifts in a notebook

Week 9-12: Refinement

  • Focus on consistent progression
  • Perfect your form on all movements
  • Prepare to transition to intermediate programming

Form and Safety Tips

Essential Safety Rules

  1. Always warm up before lifting heavy
  2. Use safety bars in your power rack for squats and bench press
  3. Start light - ego lifting leads to injury
  4. Control the weight - 2 seconds down, 1 second up
  5. Full range of motion on all exercises

Key Form Cues

Squats:

  • Feet shoulder-width apart
  • Chest up, core tight
  • Descend until thighs parallel to floor
  • Drive through heels to stand

Bench Press:

  • Retract shoulder blades
  • Feet firmly on floor
  • Bar touches chest, press to lockout
  • Use safety bars set just below chest level

Deadlifts:

  • Bar over mid-foot
  • Straight back, chest up
  • Drive through heels and hips
  • Finish with hips forward, shoulders back

Flat Dumbbell Press (Upper Chest Focus):

  • Lie on flat bench, dumbbells at shoulder level
  • Press at slight angle toward your head (not straight up)
  • Squeeze chest at top, control weight down slowly
  • Use neutral or slight inward grip

Lat Pulldowns (Without Leg Support):

  • Option 1 - Seated on floor: Sit cross-legged under the cable, lean back slightly
  • Option 2 - Standing: Stand and lean back about 15-20 degrees
  • Wide grip, pull bar to upper chest
  • Focus on lat squeeze, control the weight up slowly
  • Use lighter weight than you would with leg support

Rows:

  • Slight knee bend, chest up
  • Pull bar/dumbbells to lower chest/upper abdomen
  • Squeeze shoulder blades together
  • Control the negative

Recovery and Nutrition Notes

Rest Days

  • Take at least one full day between workouts
  • Light walking or stretching is fine
  • Avoid intense physical activity

Sleep

  • Aim for 7-9 hours per night
  • Muscle growth happens during recovery

Nutrition Basics

  • Eat adequate protein (aim for bodyweight in grams)
  • Stay hydrated (half your bodyweight in ounces of water)
  • Don’t drastically cut calories while building muscle

When to Progress

Move to intermediate programming when:

  • You’ve completed 8-12 weeks consistently
  • You can perform all exercises with good form
  • Your strength gains start to slow down
  • You’re comfortable with the movement patterns

Signs you’re ready for more:

  • Consistent attendance for 2-3 months
  • Noticeable strength improvements
  • Desire for more specialized training
  • Comfortable with heavier weights

Equipment Setup Tips

Power Rack Safety

  • Always set safety bars 1-2 inches below your lowest position
  • Test safety bar height with bodyweight first
  • Never lift without safeties on squats and bench

Weight Selection

  • Start with just the barbell (usually 45 lbs) for compound movements
  • Use 5-15 lb dumbbells for isolation exercises initially
  • For lat pulldowns without leg support, start with 20-40% of your bodyweight
  • Progress slowly - consistency beats intensity for beginners

Remember: Form first, weight second. Build the habit of perfect technique now, and you’ll see much better results long-term while staying injury-free.