3-Day Full Body Program for Beginners
Full Body is the ideal format for starting strength training. Each session works the entire body, allowing optimal training frequency.
Why Full Body for Beginners
As a beginner, you progress quickly. Full Body allows stimulating each muscle group 3 times per week, maximizing your gains.
Typical 3-Day Program
Session A (Monday)
- Squat: 3x8-10
- Bench Press: 3x8-10
- Barbell Row: 3x8-10
- Shoulder Press: 2x10-12
- Bicep Curl: 2x10-12
Session B (Wednesday)
- Romanian Deadlift: 3x8-10
- Incline Dumbbell Press: 3x8-10
- Pull-ups (or lat pulldown): 3x8-10
- Lateral Raises: 2x12-15
- Tricep Extensions: 2x10-12
Session C (Friday)
- Leg Press: 3x10-12
- Dips (or decline press): 3x8-10
- Dumbbell Row: 3x8-10
- Face Pull: 2x12-15
- Crunch: 2x15-20
Progression Tips
Increase weights when you complete the top of the rep range. Stay consistent and patient.
Ready to progress?
mebody adapts your program in real time based on your performance — no more generic plans.
