A free 3-day full body workout plan built for muscle — perfect for beginners. Exercises, sets, reps, and how to progress.
Full Body · 3 days/week · beginner · Full gym
01Full Body A
Back Squat
Quads
3 × 8–10
Barbell Bench Press
Chest
3 × 8–10
Barbell Row
Back
3 × 8–10
Cable Lateral Raise
Side delts
3 × 10–12
Cable Crunch
Core
3 × 10–12
02Full Body B
Romanian Deadlift
Hamstrings / glutes
3 × 8–10
Incline Barbell Press
Upper chest
3 × 8–10
Lat Pulldown
Lats
3 × 8–10
Cable Pushdown
Triceps
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
03Full Body C
Leg Press
Quads
3 × 8–10
Standing Overhead Press
Shoulders
3 × 8–10
Barbell Row
Back
3 × 8–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
How the 12 weeks work.
Each week, beat last week — one more rep, or a little more weight.
When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
Take a deload when fatigue builds — same moves, lighter loads, before your numbers stall. In this written plan, pencil one in around week 6 and wind down week 12; the app times it off your logged sets instead.
Twelve weeks is one Block. At the end, you'll have the numbers to prove it.
Or skip the math
These rules are exactly what the GainBlocks app runs for you. Auto-Progression reads every set you log — weight, reps, how it felt — and picks your next one automatically. You walk in, see the number, lift it.