Your First Programme: A Full Body Workout 3 Days a Week

**0 to Elite course · Lesson 26 of 100 · Level 2: Beginner Training & Nutrition** Welcome to Level 2. You now know how to squat, hinge, push, pull, carry and brace. This lesson turns those skills into your first real programme: a full body workout 3 days a week that a complete beginner can run for months. ## Why full body, three days a week A full body workout means every session trains your whole body: legs, back, chest, shoulders and core. For a beginner this beats a "split" (where each day trains different muscles) for three reasons. * **Practice.** You rehearse each movement pattern two or three times a week, so technique improves quickly. * **Recovery.** At this stage you can recover from training a muscle again within about 48 hours. * **Forgiveness.** Miss a session and nothing goes untrained for a whole week. Three days, with a rest day between each (for example Monday, Wednesday, Friday), fits most working weeks. If you are still unsure how many days suit you, see our guide on [how often you should go to the gym](https://syp-fitness.co.uk/post/how-often-should-i-go-to-the-gym). ## The two sessions: Workout A and Workout B Every exercise here comes from Level 1. If one feels unfamiliar, go back to that lesson before loading it. ### Workout A 1. Squat (goblet squat to start): 3 sets of 8-10, see [lesson 13 on the squat](https://syp-fitness.co.uk/post/how-to-squat-properly) 2. Press-up or dumbbell bench press: 3 sets of 8-12 3. Seated cable or dumbbell row: 3 sets of 10-12 4. Split squat: 2 sets of 8 each leg 5. Dead bug: 2 sets of 6-8 each side ### Workout B 1. Romanian deadlift or kettlebell deadlift: 3 sets of 8-10, see [lesson 14 on the hip hinge](https://syp-fitness.co.uk/post/hip-hinge-exercise) 2. Dumbbell overhead press: 3 sets of 8-10 3. Lat pulldown: 3 sets of 10-12 4. Glute bridge or step-up: 2 sets of 10-12 5. Farmer's walk: 3 walks of about 30 metres Rest about 90 seconds between sets of the big lifts and 60 seconds on the smaller ones, as you learned in [lesson 24 on sets, reps and rest](https://syp-fitness.co.uk/post/sets-reps-and-rest-explained). Always start with the warm-up from lesson 11. ## How to rotate A and B Alternate the two workouts. Week one runs A, B, A. Week two runs B, A, B. Then repeat. Over a fortnight each workout gets done three times, and every main pattern is trained at least once a week, usually more. Don't swap exercises every session to "keep things fresh". Repeating the same lifts is exactly what lets you measure progress. Variety comes later; for now, consistency is the skill you are building. If you miss a session, don't try to squeeze two into one day. Simply do the next workout in the sequence at your next session. If your gym is busy and a piece of equipment is taken, swap to the closest match from the same pattern (for example a dumbbell row instead of a cable row) and note it, then return to the original next time. ## How hard each set should feel Use the reps in reserve idea from [lesson 25 on RPE](https://syp-fitness.co.uk/post/rpe-and-reps-in-reserve). In weeks one and two, finish each set feeling you could have done three or four more good reps. From week three, aim for two left in the tank. You should never grind out ugly reps or train to failure at this stage. A session should take 45 to 60 minutes. If you are taking much longer, you are probably resting too long or chatting between sets. > Mild muscle soreness a day or two after training is normal. Sharp pain, joint pain that lingers, chest pain, dizziness or unusual breathlessness is not. Stop and see your GP or a physiotherapist before continuing. ## How long to run this plan Most beginners can keep making progress on this plan for 8 to 12 weeks, often longer. You change it when progress genuinely stalls across several lifts, not because you are bored. The next lesson explains exactly how to keep adding weight or reps so it keeps working. For a printable version with weight-choosing tips, read the full guide to our [beginner gym workout plan](https://syp-fitness.co.uk/post/beginner-gym-workout-plan). ## Your action steps 1. Pick your three training days for the next four weeks and put them in your calendar like meetings. 2. Write out Workout A and Workout B on paper or in your phone notes. 3. Do your first session at an easy effort (three or four reps in reserve) and note the weights you used. 4. After your first week, check: did any exercise feel unfamiliar? Re-read that Level 1 lesson before the next session. ## Frequently asked questions ### Is a full body workout 3 days a week enough for beginners? Yes. Three full body sessions a week trains every major muscle often enough to build strength and muscle, while leaving rest days for recovery. Most beginners progress well on it for months. ### Should I do the same full body workout every time? Rotating two workouts, A and B, works well. You repeat the same lifts often enough to track progress and practise technique, with enough variation to cover every movement pattern. ### How long should a full body workout take? Around 45 to 60 minutes including a warm-up. If it is taking much longer, check your rest periods and keep your phone away between sets. ## Keep going Previous: [Lesson 25: The RPE Scale for Lifting and Reps in Reserve](https://syp-fitness.co.uk/post/rpe-and-reps-in-reserve) Next: [Lesson 27: Progressive Overload Explained: How to Keep Getting Stronger](https://syp-fitness.co.uk/post/progressive-overload-explained) Lost your place? [See the full course map](https://syp-fitness.co.uk/post/how-to-get-fit-from-scratch). > **Want Artem to coach you through it?** SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from [106 Google reviews](https://share.google/yAAPDk0VhwxmSzymT). [Book a free consultation](https://syp-fitness.co.uk/#apply) or [WhatsApp Artem](https://wa.me/447301512215) on 07301 512215.