If you’re new to the gym, a 3 day full body workout routine for beginners is one of the best ways to start. Training your entire body three times per week allows you to build strength, lose fat, and improve endurance without spending hours in the gym.

This 3-day workout split includes compound movements for overall strength, isolation exercises to target specific muscles, and a focus on progressive overload to help you make steady progress. Whether your goal is strength gains, fat loss, or just getting started, this strength training plan will set you on the right path.

Why Choose a 3 Day Full Body Workout?

A 3 day full body workout is perfect for beginners because:

• It’s Simple & Effective – Training your whole body three times per week builds muscle and strength efficiently.
• You’ll Recover Faster – Unlike some workout splits, this plan allows enough rest between sessions.
• You’ll Build Strength & Lose Fat – Combining compound lifts, isolation exercises, and progressive overload leads to both muscle growth and fat loss.
• It’s Great for Beginners – You’ll train all major muscle groups without overcomplicating your routine.

The Best 3 Day Full Body Workout Routine for Beginners

This 3-day full body workout focuses on a mix of compound movements (like squats and deadlifts) and isolation exercises (like bicep curls and calf raises) to ensure balanced strength and muscle growth.

Day 1: Strength & Endurance

• Squats – 3 sets of 10 reps
• Push-ups – 3 sets of 12 reps
• Bent-over Rows – 3 sets of 10 reps
• Dumbbell Shoulder Press – 3 sets of 10 reps
• Calf Raises – 3 sets of 15 reps
• Planks – 3 rounds of 30 seconds

Day 2: Muscle Building & Stability

• Deadlifts – 3 sets of 8 reps
• Pull-ups (or Assisted Pull-ups) – 3 sets of 8 reps
• Dumbbell Chest Press – 3 sets of 10 reps
• Step-ups – 3 sets of 12 reps per leg
• Overhead Presses – 3 sets of 10 reps
• Hanging Knee Raises – 3 sets of 12 reps

Day 3: Full Body Circuit & Core Strength

• Lunges – 3 sets of 12 reps per leg
• Bench Press – 3 sets of 10 reps
• Lat Pulldown – 3 sets of 10 reps
• Dumbbell Bicep Curls – 3 sets of 12 reps
• Russian Twists – 3 sets of 15 reps
• Calf Raises – 3 sets of 15 reps

Each session should take about 45-60 minutes, including warm-up and cool-down. Rest times between sets should be 30-60 seconds for endurance and 60-90 seconds for strength training.

Workout Splits & How This Plan Compares

Many people follow push pull leg or chest shoulders and triceps routines, but those require more gym time and can be too intense for beginners. A 3 day gym workout routine is easier to follow while still delivering strength gains.

How This Compares to Other Workout Splits

• Push Pull Leg – Focuses on different muscle groups each day, requiring 4-6 training days per week.
• Chest Shoulders and Triceps Split – A more advanced split focusing on upper body muscle groups separately.
• Full Body Routine (3 Times Per Week) – Trains all muscles efficiently while giving enough rest.

For beginners, a 3-day full body workout is ideal because it allows progressive overload without the risk of overtraining.

Beginner Tips for Strength Gains & Fat Loss

To get the most out of your 3-day full body workout split, follow these tips:

• Focus on Progressive Overload – Increase the weight or reps every 1-2 weeks.
• Use Proper Form – Learn the correct technique to prevent injuries.
• Include Leg Exercises – Leg day is just as important as upper body training for balanced strength.
• Adjust Rest Times – Shorter rest times (30-45 sec) help with endurance, while longer rest times (60-90 sec) help with strength.
• Stay Consistent – Training 3 times per week is enough for solid results.

Why PumpPal is the Best Tool for Your Fitness Journey

Starting a 3-day full body workout routine for beginners is a great step, but tracking progress is key. PumpPal makes it easy to log workouts, track weights, and ensure you're making strength gains over time.

With PumpPal, you get:

• A structured 3-day workout split designed for beginners.
• An easy way to track progressive overload and weight increases.
• A supportive fitness community to keep you motivated.

If you’re ready to start your best 3 day full body workout, download PumpPal today and take control of your fitness journey!