Classic Full Body 3x Per Week

⚙️
beginner-intermediate

Simple 3-day per week full body routine perfect for beginners. Train Monday, Wednesday, Friday (or similar schedule). Each session covers all major muscle groups using easy-to-learn machines. Great for building a consistent gym habit!

📅
Frequency
3x per week
⏱️
Duration
40-50 minutes

✨ Benefits

  • •Easy to follow - just show up 3x per week
  • •Builds full-body strength consistently
  • •Balanced muscle development
  • •Great for beginners or those getting back into training
  • •Fits traditional Mon/Wed/Fri schedule

💪 Exercises

1. Leg Press Machine
2 sets × 8-12 reps • 90s rest
💡 Start light! Focus on smooth, controlled movement. Keep lower back pressed to pad.
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2. Chest Press Machine
2 sets × 8-12 reps • 90s rest
💡 Push at a comfortable pace. Breathe out as you press forward.
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3. Lat Pulldown Machine
2 sets × 8-12 reps • 90s rest
💡 Pull smoothly to upper chest. Focus on form over weight.
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4. Shoulder Press Machine
2 sets × 8-12 reps • 90s rest
💡 Press up smoothly. No need to rush - controlled is better.
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5. Leg Curl Machine (Lying or Seated)
2 sets × 8-12 reps • 60s rest
💡 Slow and controlled. Feel the back of your thighs working.
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6. Leg Extension Machine
2 sets × 8-12 reps • 60s rest
💡 Extend smoothly. You should feel this in your front thighs.
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7. Seated Cable Row Machine
2 sets × 8-12 reps • 90s rest
💡 Pull back smoothly, squeeze your shoulder blades together.
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8. Bicep Curl Machine
2 sets × 8-12 reps • 60s rest
💡 Curl with control - no swinging or momentum.
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9. Tricep Extension Machine
2 sets × 8-12 reps • 60s rest
💡 Extend smoothly. Feel the back of your arms working.
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10. Cardio Machine (Your Choice)
1 sets × 10-15 min reps0
💡 Choose any cardio machine you prefer. Moderate to high intensity.
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📈 Progression

When 12 reps feels easy with good form, add 5 lbs next time. Start light - you can always add more!

💡 Tips

  • •Train 3x per week - Monday, Wednesday, Friday works great
  • •Take at least one rest day between workouts
  • •Rest 1-2 minutes between sets - no rush!
  • •Focus on learning the movements before adding weight
  • •Track your weights to see your progress grow over time
  • •Consistency matters more than perfection - just show up!