Option 1

3-DAY FULL BODY BEGINNER ROUTINE

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Day 1 – Push Focus

  1. Barbell Back Squat – 3 sets x 8 reps

  2. Dumbbell Bench Press – 3 sets x 8–10 reps

  3. Overhead Dumbbell Press – 3 sets x 10 reps

  4. Tricep Pushdown – 2 sets x 12 reps

  5. Seated Calf Raise – 2 sets x 15 reps

Option 2

3-DAY FULL BODY BEGINNER ROUTINE

Day 1 – Pull Focus

  1. Deadlift – 3 sets x 8 reps

  2. Lat Pulldown or Pull-Up – 3 sets x 10 reps

  3. Barbell Row – 3 sets x 8–10 reps

  4. Regular Curl – 2 sets x 12 reps

  5. Rear Delt Flys – 2 sets x 15 reps

Day 2 – Pull Focus

  1. Romanian Deadlift – 3 sets x 8 reps

  2. Lat Pulldown or Pull-Up – 3 sets x 10 reps

  3. Barbell Row – 3 sets x 8–10 reps

  4. Hammer Curl – 2 sets x 12 reps

  5. Face Pull – 2 sets x 15 reps

Day 2 – Push Focus

  1. Hack Squat – 2 sets x 10 reps

  2. Bench Press – 3 sets x 8–10 reps

  3. Military Press – 3 sets x 10 reps

  4. Tricep Pushdown (Different grip) – 2 sets x 12 reps

  5. Calf Raises – 2 sets x 18 reps

Day 3 – Legs & Core Focus

  1. Goblet Squat or Leg Press – 3 sets x 12 reps

  2. Dumbbell Reverse Lunge – 3 sets x 10 reps per leg

  3. Dumbbell Step-Ups – 2 sets x 12 reps

  4. Plank – 3 sets x 30–45 sec

  5. Russian Twists – 2 sets x 20 reps (10/side)

Day 3 – Legs & Core Focus

  1. Leg Press – 3 sets x 14 reps

  2. Leg extensions – 3 sets x 10 reps per leg

  3. Bulgarian Split Squats – 2 sets x 16 reps

  4. Leg raises – 4 sets x 30–45 sec

  5. Crunches – 2 sets x 30 reps