Skip to content

Free training plan

3-day full body workout plan for beginners

New to the gym, or coming back after a break? This plan gives you three full body sessions a week with a rest day between each. Every session trains your legs, a push and a pull, and the days off give you time to recover.

See the week

Free to try · no account needed to see your plan · start from scratch

Week 1 of 4

Gym · Mon, Wed, Fri · 60 minutes

  1. Monday: Full body A, about 39 minutes
  2. Tuesday: rest
  3. Wednesday: Full body B, about 39 minutes
  4. Thursday: rest
  5. Friday: Full body C, about 34 minutes
  6. Saturday: rest
  7. Sunday: rest
  • MonFull body A · Squat, horizontal push and pull
  • WedFull body B · Hinge, vertical push and pull
  • FriFull body C · Upper-body emphasis, lighter legs
workouts a week
3
per session, warm-up included
60 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Full body A (locked)Squat, horizontal push and pull · ~39 min
  2. Tuesday

    Rest day

  3. Wednesday
    Full body B (locked)Hinge, vertical push and pull · ~39 min
  4. Thursday

    Rest day

  5. Friday
    Full body C (locked)Upper-body emphasis, lighter legs · ~34 min
  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 3 strength sessions a week: Full body A, Full body B, Full body C.
  • Training days: Mon, Wed, Fri — spread out to leave recovery time.
  • Goal "general fitness": main lifts 6–10 reps, accessories 10–15 reps.
  • Sessions fit 60 minutes including an 8-minute warm-up.
  • You haven't trained recently, so every exercise starts with one set fewer.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • You have a gym and 3 days a week.
  • You're new to lifting, or haven't trained for a while.
  • You want to know why each exercise is there, not just what to do.

What you need: A standard gym: barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Full body A in this plan
    01

    Full body A, set by set

    Every exercise in Full body A with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Belt Squat with its line drawingMuscles worked by the Belt Squat
    03

    Belt Squat

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
General fitness
Experience
Beginner
Trained in the last 3 months
Not recently
Training days
Mon, Wed, Fri
Session length
60 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine

Questions

Is 3 days a week enough for a beginner?
It's a common way to start. Three full body sessions train every main movement each time, with a rest day in between. If you want more later, change your days and HybFit rebuilds the plan around them.
Why does the plan start with fewer sets?
These answers say you haven't trained recently, so every exercise starts with one set fewer. Week 4 is lighter, so you recover before the next block.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

See other plans