Your first gym plan: 3 full-body days a week
A simple, proven way to start lifting: three short sessions, the big movements, and steady progress.
If you're new to the gym, you don't need a complicated split. Training your whole body three times a week, with a rest day between sessions, gives every muscle enough practice and enough recovery.
The plan
| Day A (Mon) | Day B (Wed) | Day A (Fri) |
|---|---|---|
| Goblet squat · 3 × 10 | Romanian deadlift · 3 × 10 | Goblet squat · 3 × 10 |
| Dumbbell bench press · 3 × 10 | Dumbbell shoulder press · 3 × 10 | Dumbbell bench press · 3 × 10 |
| Seated cable row · 3 × 12 | Lat pulldown · 3 × 12 | Seated cable row · 3 × 12 |
| Plank · 3 × 30 s | Walking lunges · 2 × 10 each leg | Plank · 3 × 30 s |
The next week starts with Day B, so the two workouts keep alternating.
How heavy?
Pick a weight you could lift two or three more times at the end of each set. When you get all your reps on every set with good form, go up a little next time.
Warm up and rest
Five minutes of easy cardio and a light first set of each exercise. Rest about 90 seconds between sets.
Apex builds this kind of plan for you automatically when you choose 3 days a week, then adjusts the weights as you get stronger.
Articles are general information, not medical advice. Talk to a health professional about your situation.