Beginner Full Body 3-Day
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Three full-body sessions a week. Designed for new lifters in their first 6-12 months of training.
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Day 1
Barbell Full Squat
3 ×
8 reps
Squat - the cornerstone lift. Brace hard, drive through mid-foot.
Barbell Bench Press
3 ×
8 reps
Bench - tuck elbows ~45 degrees, full ROM, no bouncing.
Barbell Bent Over Row
3 ×
8 reps
Row - chest UP, pull elbows back, no momentum.
Dumbbell Biceps Curl
3 ×
10 reps
Curl - keep elbows pinned, no swing.
Bench Dip On Floor
3 ×
8 reps
Triceps dip - lean slightly forward for full lockout.
3/4 Sit-Up
3 ×
12 reps
Core finisher.
Day 3
Barbell Deadlift
3 ×
5 reps
Deadlift - back FLAT, hips and shoulders rise together. Reset between reps.
Dumbbell Standing Overhead Press
3 ×
8 reps
Standing press - squeeze glutes, no leaning back.
Cable Pulldown
3 ×
10 reps
Pulldown - lats, not biceps. Pull to upper chest.
Dumbbell Lateral Raise
3 ×
12 reps
Lateral raise - control on the way down. Light weight, slow tempo.
Lever Standing Calf Raise
3 ×
12 reps
Calves - full stretch at the bottom, full contraction at the top.
Hanging Leg Raise
3 ×
10 reps
Hanging leg raise - if too hard, do bent-knee raises.
Day 5
Barbell Front Squat
3 ×
8 reps
Front squat - upright torso, elbows up.
Dumbbell Incline Bench Press
3 ×
8 reps
Incline bench - 30-45 degree bench, full ROM.
Cable Seated Row
3 ×
10 reps
Cable row - drive elbows BACK, squeeze at the end.
Ez Barbell Curl
3 ×
8 reps
EZ curl - heavier, controlled tempo.
Cable Pushdown
3 ×
12 reps
Tricep pushdown - lock elbows at your sides.
Hyperextension
3 ×
12 reps
Hyperextension - start with bodyweight, add a plate when easy.
Train this program inside the app.
Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.