A simple beginner workout plan is a full-body routine done 3 days a week, built around a squat, a hinge, a push, a pull, and a core exercise. Do a few sets of each, progress slowly, and stay consistent.
Full body, 3 days a week
Train on non-consecutive days, for example Monday, Wednesday, Friday.
The movement patterns
- Squat (goblet squat or leg press).
- Hinge (Romanian deadlift).
- Push (chest or shoulder press).
- Pull (row or lat pulldown).
- Core (plank or carry).
2 to 3 sets each, around 8 to 12 reps. See the best rep range for muscle growth.
Warm up and progress
See how to warm up before lifting and progressive overload.
When to change it
After a couple of months, move to an upper lower split or push pull legs.
Frequently Asked Questions
What is a good beginner workout plan?
A full-body routine 3 days a week built around a squat, hinge, push, pull, and core exercise, with slow progression.
How many days a week should a beginner train?
Three full-body days on non-consecutive days is ideal for most beginners.
When should I switch from a beginner plan?
After a couple of months, or when you want more days, move to an upper lower or push pull legs split.
This article is general fitness information for educational purposes and is not personalized advice. PUROX is a food supplement; follow the recommended serving. Not suitable for those sensitive to caffeine, pregnant or breastfeeding women, or under 18.
