Beginner Workout Routines
Choose a structured plan and start your strength journey today.
Full-Body 3-Day Routine
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 4 | 12 |
| Romanian Deadlifts | 3 | 12 |
| Push-Ups (or Incline) | 3 | 12-15 |
| Dumbbell Rows | 3 | 10 per arm |
| Plank Hold | 3 | 30 sec |
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 10 |
| Lat Pulldown | 3 | 12 |
| Seated Shoulder Press | 3 | 10 |
| Hammer Curls | 3 | 12 |
| Russian Twists | 3 | 15 per side |
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 8-10 |
| Romanian Deadlifts | 3 | 10-12 |
| Bench Press | 4 | 8-10 |
| Seated Row | 3 | 10-12 |
| Calf Raises | 3 | 15 |
Push/Pull 3-Day Routine
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 |
| Overhead Shoulder Press | 3 | 10-12 |
| Tricep Dips (or Close-Grip Pushups) | 3 | 10-12 |
| Lateral Raises | 3 | 12-15 |
| Hanging Leg Raises | 3 | 12 |
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Assisted) | 3 | 6-10 |
| Seated Rows | 3 | 10-12 |
| Barbell Deadlifts | 4 | 6-8 |
| Face Pulls | 3 | 12-15 |
| Russian Twists | 3 | 15 per side |
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 8-10 |
| Romanian Deadlifts | 3 | 10-12 |
| Leg Press | 3 | 12 |
| Calf Raises | 3 | 15 |
| Plank Hold | 3 | 40 sec |