FitBuddyFull Body Workout 3 Times a Week for Beginners
A full body workout trains every major muscle group in one session: legs, chest, back, shoulders, arms and core. For someone new to the gym it is the simplest structure there is. You train three times a week, and the days in between give your body time to recover.
Who this program is for
People who have never lifted, or who are coming back after a long break. The plan leans on machines and dumbbells. A machine guides the movement, so a beginner can focus on feeling the target muscle instead of balancing the weight. If you are new to the gym floor, ask a coach to show you how to adjust the seat and pads on each machine.
The weekly schedule
Three workouts with a rest day between them, for example Monday, Wednesday and Friday. Cycle through A, B and C. If you miss a session, simply do the next one on the list.
Day A
- Seated Leg Press: 3×10, rest 90 s
- Machine Chest Press: 3×10, 90 s
- Lat Pulldown Machine: 3×10, 90 s
- Dumbbell Lateral Raise: 2×12, 60 s
- Front Plank: 3×30 s, 60 s
Day B
- Dumbbell Squat: 3×10, 90 s
- Dumbbell Bench Press: 3×10, 90 s
- Seated Row Machine: 3×10, 90 s
- Machine Shoulder Press: 3×10, 90 s
- Dumbbell Biceps Curl: 2×12, 60 s
- Front Plank: 3×40 s, 60 s
Day C
- Dumbbell Romanian Deadlift: 3×10, 90 s
- Seated Leg Curl: 3×12, 60 s
- Cable Lat Pulldown: 3×10, 90 s
- Standing Dumbbell Shoulder Press: 3×8, 90 s
- Triceps Pushdown: 2×12, 60 s
- Back Extension Machine: 2×12, 60 s
Warm up for 5–10 minutes before each session: easy walking or a stationary bike, then one or two very light sets of the first exercise.
How to choose the weight
In every exercise, pick a weight that lets you finish the set feeling you could have done 2–3 more reps. That is not failure: the muscle is working, but your form stays clean. Treat the first two weeks as a weight-finding period. Do not rush it and do not compete with the people around you.
Progression: how to move forward
The simplest method is double progression. The program lists one rep number, but think of it as the bottom of a range. On the leg press, for example, work in a 10–12 rep range with one weight. When you hit 12 reps on all three sets with clean form, add the smallest weight step next time (on most machines that is one plate or 2.5 kg) and start again at 10 reps. The plank follows the same logic: add 5 seconds once the current time feels easy.
If the weight has not moved for three sessions in a row, it is not a disaster. Check your sleep, your food and your rest between sets.
Technique notes for the main lifts
Leg press. Keep your lower back against the pad and your feet about shoulder-width apart on the platform. Lower until your knees are comfortably bent without your hips lifting off the seat. Knees track in line with your toes. Do not snap them straight at the top.
Chest press and dumbbell bench press. Pull your shoulder blades together and press them into the bench, feet flat on the floor. Lower the handles or dumbbells under control (about two seconds). At the bottom, elbows sit slightly below shoulder level at an angle to your torso rather than flared straight out.
Pulldown and seated row. Start the movement with your shoulder blades, not your arms: draw them together, then pull your elbows down or back. Do not swing your torso. Pull to the upper chest, not to the neck.
Dumbbell Romanian deadlift. Soft knees that barely change angle; the movement comes from pushing your hips back. Keep your back flat and let the dumbbells slide along your thighs. Lower until you feel a stretch in the hamstrings, and no further than you can keep your back flat.
Plank. Elbows under shoulders, body in one line from head to heels. Squeeze your glutes and abs. If your lower back sags, shorten the time and keep the shape.
Logging the workouts in FitBuddy
Record each set right away rather than from memory in the evening. FitBuddy has a workout log: you create a workout manually, choose the type and location (gym or home), add exercises from the library and enter the weight and reps of every set. A rest timer (60 seconds by default) sends a notification when the break is over. Exercises in the library come with a video or animation and instructions, so you can preview each movement before your first session.
Workout history and per-exercise progress charts show you when it is time to add weight under double progression.
The short version
Three sessions a week, honest technique and small steps are enough to build a solid base in a few months. This article is not a substitute for medical advice or a qualified coach. If you have an injury or a health condition, or you have not exercised in a long time, talk to a professional first.
The program card is below.