3-Day Beginner Muscle Builder
New to the gym? This simple 3‑day split trains every major muscle group and helps you start building size and strength the right way.
Beginner
Build Muscle
3 days/week
Gym
For Everyone
10 Weeks
Description
If you're just getting started in the gym and want to build muscle, this program is a great place to begin. The structure is simple, effective, and designed to help you learn the fundamentals while steadily adding size and strength.
You’ll train three days per week, giving your body plenty of time to recover between sessions. Each workout includes around 3–5 exercises that focus on the major muscle groups. Over the course of the week, every key muscle group gets trained at least once, which is perfect for beginners who need consistent practice with the basics.
Important Notice
- Always warm up for at least 10 minutes before starting your workout. - When performing incline chest exercises, set the bench to about a 30-degree angle. - Start with lighter weights and focus on learning the correct movement and technique.
Workout Plan
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| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | - |
| 2 | 10 | - |
| 3 | 10 | - |
| 4 | 10 | - |
Notes:
If you can’t do pull-ups, do lat pulldown instead.
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