Full-body training plan for beginners: 3 times per week to build muscle for the first time
Do you want to start in the studio and are you looking for a plan that works without any bells and whistles? Here he is. Three sessions per week, two alternating full-body workouts, clear progression rules - that's all you need in the first six to twelve months. This plan is completely free, you can save it and get started today.
Why full body training is the best start
- High Frequency: Each muscle is trained three times a week. As a beginner, you grow through frequency, not through endless volume.
- Learn technique: You practice squats, bench presses and rowing with every unit - this makes the execution quicker.
- Low time required: 45-60 minutes per session are enough. Three appointments per week can also be kept with work and everyday life.
- Fast progress: In the first year, your body reacts to almost every stimulus - a simple plan, consistently followed, beats any complicated one that ends up in the drawer after three weeks.
How the plan works
- You train Monday, Wednesday and Friday (or any other rhythm with a rest day in between).
- There is Plan A and Plan B, which you always alternate: Week 1 = A/B/A, Week 2 = B/A/B.
- Warm up: 5-10 minutes of easy cardio, then do 2-3 light warm-up sets for the first exercise before moving on to the work sets.
- Effort: Finish each set so that you can complete 2-3 more clean reps (RIR 2-3). No muscle failure – technology comes first.
- Breaks: 2-3 minutes for squats, deadlifts and pressing exercises, 90 seconds for rest.
Training plan A
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Squat (barbell or goblet) | 3 | 8-10 | 2-3 Mins |
| Bench press (barbell or dumbbell) | 3 | 8-10 | 2-3 Mins |
| Cable rowing (seated) | 3 | 10-12 | 90 sec |
| Shoulder press with dumbbells | 2 | 10-12 | 90 sec |
| Lat pulldown to chest | 2 | 10-12 | 90 sec |
| Plank (forearm support) | 3 | 30-45 sec | 60 sec |
Training plan B
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Romanian Deadlift | 3 | 8-10 | 2-3 Mins |
| Incline bench press with dumbbells | 3 | 10-12 | 2 Min |
| Lat pulldown (close grip) or pull-up machine | 3 | 8-10 | 90 sec |
| Leg Press | 3 | 10-12 | 90 sec |
| Lateral raises | 2 | 12-15 | 60 sec |
| Leg raises hanging or lying down | 3 | 12-15 | 60 sec |
Progression: How to get stronger week after week
Week 1-2: Start deliberately easy. Choose weights with which you can easily complete the upper number of repetitions and practice the technique. Feel free to film yourself from the side – that shows more than any mirror.
From week 3: If you complete the upper number of repetitions in all sets of an exercise, you increase the weight next time - 2.5 kg for upper body exercises, 5 kg for leg exercises. If you don't manage it, the weight stops. Progress is that simple in the beginning.
After 8-12 weeks: If the increase no longer runs smoothly, treat yourself to a light week (same exercises, around 60% of the weight) and restart the cycle. If you feel underchallenged after a few months, the 3-way split for advanced users is your next step.
Nutrition: No construction without building materials
The training is the stimulus - building takes place in the kitchen and while sleeping. Three things really count:
1. Protein. Aim for 1.6-2.2g of protein per pound of body weight per day, divided into 3-4 meals. Protein contributes to an increase in muscle mass. If you can't reliably do this with low-fat quark, eggs, fish and legumes, you can make your life easier with a whey shake after training - that's exactly why we put together our starter set made of whey, creatine and magnesium.
2. Creatine. The most studied supplement in strength training: 3-5 g of creatine daily, every day, regardless of whether it is a training day or not. Creatine increases physical performance during speed training as part of short-term, intensive physical activity (from 3 g per day). No timing mumbo jumbo necessary.
3. Eat and sleep enough. Slight calorie surplus (200-300 kcal), 7-9 hours of sleep. Magnesium also contributes to normal muscle function and the reduction of fatigue - that's why it's included in the set.
Matching savings set
Starter set: ESN Designer + BioTech Creatine + MST Magnesium
Whey protein, creatine and magnesium in one package - the three basics for your start.
To the starter set →If you prefer to start slim: A solid whey plus vitamin D3/K2 for the dark season is the simplest basic supply of all - vitamin D contributes to the normal function of the immune system and the maintenance of normal bones.
For primary care
Basic set: ESN Designer Whey + ESN Vitamin D3 + K2
Whey protein plus vitamin D3/K2 - uncomplicated for every day.
To the basic set →By the way: You can find all of our savings sets collected in the Starter sets and Professional sets. If you want peace of mind, stock up: as a 30-day , 90-day or annual supply.
Frequently asked questions
How quickly do I see results?
You will feel gains in strength after 2-4 weeks, visible changes take 8-12 weeks depending on the initial situation. Take photos instead of weighing yourself every day - they lie less.
I can only do 2 units per week - is it worth it?
Absolutely. Then simply train A and B alternately. Two consistent units beat three failed ones.
Should I do extra cardio?
Gladly - 1-2 easy sessions (20-30 minutes of cycling, brisk walking) on non-training days do not interfere with muscle building and are good for the heart and regeneration.
What do I do if my muscles are sore?
Slight muscle soreness is no reason to take a break - move easily, it will almost disappear on its own after the first few weeks. If you have stabbing pain in your joints: check exercise, lose weight, if in doubt, seek medical advice.
More free training plans
- Push pull legs: 3-way split for advanced users
- Training plan for at home - 4 weeks without equipment
- CrossFit for Beginners: 4-Week Plan with WODs
- Definition phase: Training & nutrition for visible muscles
- Hybrid training: strength + endurance in one plan
Note: This training plan does not replace medical advice. If you have health problems, have taken a long break or are unsure, please consult your doctor beforehand. Stop an exercise if you feel pain. Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.