3-Day Workout Routine & Beginner-Friendly Diet Plan
Starting your fitness journey can feel overwhelming—what exercises should you do, how many sets, and what should you eat? This beginner-friendly 3-day full-body workout program provides a clear structure to help you build strength and muscle while learning the essentials.
Over the next 9 weeks, you’ll train three times a week, focusing on compound movements for maximum progress, with accessory work to target arms and core. Alongside training, we’ll cover easy-to-follow nutrition advice that won’t leave you confused about macros and calories. This isn’t about flashy routines—it’s about building a strong foundation. Stick to it, and you’ll see noticeable results in both strength and physique.
1. Program Overview
Main Goal: Build Muscle & Strength
Workout Type: Full Body
Level: Beginner
Duration: 9 Weeks (extendable to 12)
Frequency: 3 Days per Week
Session Length: 45–75 minutes
Equipment: Dumbbells, Barbell, Cables, Machines, EZ Bar, Bodyweight
Target: Male & Female
Recommended Supplements:
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Whey or Plant-Based Protein Powder
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Multivitamin
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Fish Oil
2. How the Training Works
This program is based on compound lifts—multi-joint movements like deadlifts, squats, and presses that build strength and muscle efficiently. To complement them, a few isolation exercises target arms, calves, and abs.
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Progression: Every 3–4 weeks, adjust your reps and weights. Start with 3 sets of 5 reps on main lifts. Gradually reduce reps and increase weights until you can perform 3 heavy reps with good form.
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Rest Periods:
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Big Lifts → 3–5 min rest
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Other Compound Lifts → 60–90 sec rest
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Arms/Core → 30–45 sec rest
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This progressive approach ensures steady gains while keeping workouts challenging and engaging.
3. 3-Day Full Body Beginner Workout
Perform 3 sessions per week (e.g., Monday, Wednesday, Friday) with rest days in between.
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 3 | 3–5 |
| Bent-Over Row | 3 | 5–8 |
| Dumbbell Overhead Press | 3 | 6–10 |
| Lat Pulldown | 3 | 6–10 |
| Dumbbell Bicep Curl | 2 | 10–12 |
| Rope Pressdown | 2 | 10–12 |
| Plank | 2 | Hold to failure |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 3–5 |
| Romanian Deadlift | 3 | 6–10 |
| Farmer’s Carry | 3 | 45 sec |
| Dumbbell Row | 3 | 10–15 |
| Incline Dumbbell Bench | 3 | 8–12 |
| Standing Calf Raise | 3 | 15–20 |
| Dead Bugs | 2 | 6–12 each |
Workout C
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 3–5 |
| Leg Press | 3 | 6–10 |
| Leg Curl | 3 | 8–12 |
| Dumbbell Lateral Raise | 3 | 10–15 |
| Cable Row | 3 | 8–12 |
| EZ Bar Curl | 2 | 10–12 |
| Skullcrusher | 2 | 10–12 |
| Pallof Press | 2 | 6–12 each |
4. Beginner Diet Advice
Nutrition is just as important as training. But instead of diving straight into calorie-counting apps, beginners should focus on food quality first. Once healthy habits are built, tracking calories and macros can follow.
What to include in your meals:
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Proteins: Lean chicken, turkey, beef, eggs, fish, beans, low-fat dairy, whey protein.
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Carbohydrates: Oats, brown rice, potatoes, quinoa, whole grains, legumes.
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Healthy Fats: Olive oil, nut butters, avocados, seeds, nuts, coconut oil.
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Fruits & Veggies: Aim for variety—different colours mean different nutrients.
Practical tip: Start by improving just one meal per day. Once that feels natural, move to two, then three. Small steps add up quickly.
5. Supplements to Support Progress
While not mandatory, supplements can support recovery and performance:
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Protein Powder: Helps meet daily protein needs.
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Multivitamin: Covers basic micronutrient gaps.
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Fish Oil: Supports joint health, brain function, and reduces inflammation.
6. Final Words & Motivation
Starting out in the gym isn’t easy—but it’s rewarding. By following this 3-day beginner plan, you’ll build a solid foundation of strength and consistency while improving your eating habits.
Stay patient, track your progress, and remember: results come from consistency, not perfection. Each workout and each balanced meal is another step towards becoming stronger, healthier, and more confident.
Ready to commit? Start this program today and let the next 9 weeks change your body and mindset.
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