Two alternating sessions that cover the whole body, with sets, reps and how to progress.
Updated October 2026 · 7 min read
The best plan for a beginner is the simplest one: three full-body sessions a week, alternating between two workouts (A and B), built on basic exercises that move several muscles at once. It is all you need for the first 3 to 6 months.
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| Exercise | Sets × reps | Alternative |
|---|---|---|
| Goblet squat (or barbell squat) | 3 × 8–12 | Leg press machine |
| Dumbbell bench press | 3 × 8–12 | Chest press machine or push-up |
| Seated cable row | 3 × 8–12 | One-arm dumbbell row |
| Dumbbell shoulder press | 2 × 8–12 | Shoulder press machine |
| Plank | 3 × 20–40 seconds | Knee plank |
| Exercise | Sets × reps | Alternative |
|---|---|---|
| Romanian deadlift (dumbbells) | 3 × 8–12 | Back extension (hip extension) machine |
| Lat pulldown | 3 × 8–12 | Assisted pull-up |
| Incline dumbbell press | 3 × 8–12 | Chest press machine |
| Lunges | 2 × 8–10 each leg | Split squat |
| Lateral raise + biceps curl + triceps pushdown | 2 × 10–15 each | Whatever equipment is free |
Use a simple rule: when you complete every set at the top of the rep range (say 12) with good technique, add the smallest available weight (1 to 2 kg) next session and go back to 8 reps. Log your weights in a notebook or an app so you know where you are.
A review of studies found that training a muscle at least twice a week gives better growth than once a week, and that about 10 sets per muscle per week beats fewer. This plan puts every major muscle in all three sessions with a reasonable volume. For more, see how many days a week to train.
About 50 to 60 minutes including the warm-up.
It is optional. A 20 to 30 minute walk on rest days is good for the heart and recovery and does not get in the way of building muscle.
Yes. It is the same plan, but start with lighter weights and add gradually.
Use the alternative listed beside it, or ask a trainer for a similar exercise that works the same muscles.
Research:
This page is general education. It is not medical advice and it does not diagnose or treat any condition. Speak to a qualified doctor about your health, and do not delay care because of what you read here.
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