EN
Get started

3-Day Gym Strength Program for Beginners

A week for a beginner in the gym who wants to get stronger: 3 workouts of 60 minutes (Mon full body, Wed full body, Fri full body).

Goal
Strength
Days per week
3 days
Minutes per workout
60 minutes
Split
Full body
Level
Beginner
Where
Gym

Monday — full body

≈ 58 min
Warm-up 4 exercises
  1. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  2. Arm Circles

    2 × 15 s rest 15 s

  3. Kneeling Thoracic Rotation

    2 × 15 s rest 15 s

  4. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

Main work

  1. Front Squat

    3 × 5 rest 3 min RPE 7

  2. Push-Up Wide

    3 × 6 rest 90 s RPE 7

  3. Hammer Strength High Row

    3 × 6 rest 2.5 min RPE 7

  4. Push Up

    3 × 6 rest 90 s RPE 7

  5. Hammer Strength Iso-Lateral Row

    3 × 6 rest 2.5 min RPE 7

  6. Barbell Rear Delt Row

    3 × 6 rest 2.5 min RPE 7

Cool-down 1 exercise
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

Wednesday — full body

≈ 61 min
Warm-up 4 exercises
  1. 90/90 Hip Switches

    2 × 15 s rest 15 s

  2. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  3. Arm Circles

    2 × 15 s rest 15 s

  4. Seated Wrist Flexor Stretch

    2 × 15 s rest 15 s

Main work

  1. Barbell Power Snatch

    4 × 5 rest 3 min RPE 7

  2. Arnold Press

    3 × 6 rest 2.5 min RPE 7

  3. Neutral-Grip Lat Pulldown

    3 × 6 rest 2.5 min RPE 7

  4. Cable Standing Single Arm Chest Press

    3 × 6 rest 2.5 min RPE 7

  5. Chest-Supported T-Bar Row

    3 × 6 rest 2.5 min RPE 7

Cool-down 4 exercises
  1. Overhead Lat Stretch

    2 × 15 s rest 15 s

  2. Cross-Body Shoulder Stretch

    2 × 15 s rest 15 s

  3. Standing Wall Shoulder Opening Stretch

    2 × 15 s rest 15 s

  4. Doorway Chest Stretch

    2 × 15 s rest 15 s

Friday — full body

≈ 61 min
Warm-up 4 exercises
  1. Hip Circles

    2 × 15 s rest 15 s

  2. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  3. 90/90 Hip Switches

    2 × 15 s rest 15 s

  4. Pigeon Glute Stretch

    2 × 15 s rest 15 s

Main work

  1. Barbell Lunge

    3 × 5 rest 3 min RPE 7

  2. Machine Chest Press

    3 × 6 rest 2.5 min RPE 7

  3. Machine Underhand Row

    4 × 6 rest 2.5 min RPE 7

  4. Decline Machine Chest Press

    3 × 6 rest 2.5 min RPE 7

  5. Reverse Pec Deck

    3 × 6 rest 2.5 min RPE 7

Cool-down 4 exercises
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

  3. Seated Wrist Flexor Stretch

    2 × 15 s rest 15 s

  4. Overhead Lat Stretch

    2 × 15 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Every workout trains the whole body: on 2–3 days a week each muscle gets worked more often than with a body-part split.
  • Reps: 1–10. Heavy compound lifts in low reps, up to 10 only for light isolation. No supersets — they lower your working weights.
  • Rest on the day's main lift is at least 3 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 7 means roughly 3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • For beginners the weeks follow a linear scheme: sets, reps and effort stay the same week to week. Technique and the habit come first.

All programs

Work out your numbers

A week of training and meals built for you

Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.

Build my week