If you can train three days a week, a full-body routine is one of the most effective ways to start. Each session works your whole body, so you practise the key movements often and recover well in between.
How the week looks
Train on three non-consecutive days – for example Monday, Wednesday and Friday – and alternate between Workout A and Workout B.
Workout A
- Goblet squat – 3 x 8–10
- Dumbbell bench press – 3 x 8–10
- Seated cable row – 3 x 10–12
- Dumbbell Romanian deadlift – 3 x 10
- Plank – 3 x 20–40 seconds
Workout B
- Leg press – 3 x 10–12
- Lat pulldown – 3 x 10–12
- Seated dumbbell shoulder press – 3 x 8–10
- Walking lunges – 2 x 10 each leg
- Dead bug – 3 x 8 each side
Rest and warm-up
Rest around 60–90 seconds between sets. Start each session with 5–10 minutes of light cardio and a couple of lighter warm-up sets of your first exercise.
How to progress
When you can complete all sets at the top of the rep range with good form, increase the weight slightly next time. Write your weights down so you can see your progress.
Listen to your body
Some muscle soreness is normal when you start, but sharp pain isn't. Stop an exercise if something hurts, and get advice if pain continues.
Want a programme designed around your goals, equipment and schedule? Our personalised gym plans do exactly that.
This guide is general information, not medical advice. See our health disclaimer.