3 Day Full Body Workout Routine for Beginners

This full body workout routine for beginners involves training the entire body during each workout session, 3 days per week.

Full body training is the safest and most effective type of weight lifting routine for beginners. Here's why:

  • High Frequency Training. As a beginner, you should train each muscle group (using major compound exercises) as frequently as possible, while allowing for sufficient recovery. This means you only train each muscle just enough to stimulate growth, no more. You do not want demolish one muscle group per session by training to failure on every set and using super high volume (which is the case with the popular, yet less effective body part splits).
  • Building a Base of Strength. You should be gaining strength in just about every workout as beginner. Most of your newfound strength is from neural adaptation, or your nerves "learning" how send signals more efficiently. And so, the more often you can do squats and deadlifts, the more often you can improve your strength on those lifts.
  • Learning Proper Technique. I often stress the importance of learning how to use good form if you want long term progress and health. Full body routines are superior in this aspect since frequent practice of correct technique means that the movement will quickly become second nature to you.

Related: If you're past the beginner stage, but still want to do full body training, take a look at my Intermediate and Advanced Full Body Workout Routine.

Full Body Workout Routine for Beginners – Template

MondayWednesdayFriday
Week 1Workout AWorkout BWorkout A
Week 2Workout BWorkout AWorkout B

Workout AWorkout B
Squat - 3 x 5Deadlift - 2 x 8
Bench Press - 3 x 5Overhead Press - 3 x 5
Bent Over Row - 3 x 5(Weighted or Assisted) Pull Up - 3 x 5

Related: See similar full body workout routines for beginners: MYx8 Routine and Rippetoe's Starting Strength Program.

Beginner Full Body Workout Routine – Guidelines

Here are some important training guidelines you must follow to get the most out of this routine:

Warm Up

Always warm up before working out. Use this warm up routine to get ready.

Rest Time Between Sets

Aim for 2-3 minutes of recovery time between sets. You should feel ready to go again for your next set.

Weight & Progression

Use the same weight for each work set. The last set should be very difficult to complete, and it's okay to fail.

Add as much weight as you can per workout as possible, while still maintaining acceptable form. Beginners should be able to add weight nearly every workout session.

To wrap up, I want to to stress the importance of full body training for beginners. If you're new to lifting, I urge you to use this or a similar full body workout routine for beginners. Avoid body part splits like the plague. You can give those a try once you've got a solid year or two of training under your belt.

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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1 comment
robert_93 says March 6, 2016

Hey bro! Cool tips and routine. By the way, can you also add abs workout, especially obliques? Thanks.

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