3 Day Workout Routine for Beginners: Full Body Plan
Introduction
Section titled “Introduction”Getting started at the gym can feel overwhelming — too many machines, too many programs, and not enough clarity. That’s why a 3 day workout routine for beginners is the perfect starting point. It balances strength training, rest days, and recovery, so you can progress safely without burning out.
This guide will walk you through a full-body program split into three workouts per week. You’ll also find an easy way to scan the plan directly into Blast Workout so you can track your progress, log sets, and stay consistent.
Why a 3 Day Workout Routine Works
Section titled “Why a 3 Day Workout Routine Works”Benefits of 3 Day Training
Section titled “Benefits of 3 Day Training”- Efficient – Just three gym sessions per week.
- Full body focus – Build balanced strength without complicated splits.
- Recovery built in – Rest days help your muscles repair and grow.
- Beginner-friendly – Simple exercises that lay the foundation for long-term progress.
Weekly Schedule
Section titled “Weekly Schedule”- Monday: Full Body 1
- Tuesday: Rest day
- Wednesday: Full Body 2
- Thursday: Rest day
- Friday: Full Body 3
- Saturday: Rest day
- Sunday: Rest day
Day 1:
Section titled “Day 1:”Overview
Section titled “Overview”Your first workout of the week focuses on building strength with compound lifts and some beginner-friendly isolation.
Workout Plan
Section titled “Workout Plan”Scan & Start Training Point your camera at the QR code to open this workout directly in the Blast Workout App.
Prefer a link? Open Workout Here
Day 2:
Section titled “Day 2:”Overview
Section titled “Overview”Mid-week, you’ll switch up the exercises to target the same muscle groups from different angles. This keeps your routine fresh and helps avoid plateaus.
Workout Plan
Section titled “Workout Plan”Scan & Start Training Point your camera at the QR code to open this workout directly in the Blast Workout App.
Prefer a link? Open Workout Here
Day 3:
Section titled “Day 3:”Overview
Section titled “Overview”To finish the week, this workout mixes strength and endurance for a complete training effect. You’ll leave the gym feeling strong and accomplished.
Workout Plan
Section titled “Workout Plan”Scan & Start Training Point your camera at the QR code to open this workout directly in the Blast Workout App.
Prefer a link? Open Workout Here
Common Mistakes Beginners Make
Section titled “Common Mistakes Beginners Make”Technique Errors
Section titled “Technique Errors”- Skipping warm-ups → Always prepare your muscles and joints.
- Lifting too heavy → Form matters more than weight.
Training Frequency Mistakes
Section titled “Training Frequency Mistakes”- Training every day → Rest is part of the process.
- Neglecting nutrition → Fuel your workouts with balanced meals.
Nutrition & Recovery
Section titled “Nutrition & Recovery”Protein
Section titled “Protein”Aim for 1.6–2.2g per kg of body weight daily.
Hydration
Section titled “Hydration”Drink enough water throughout the day.
7–9 hours per night boosts recovery and energy.
Active Rest
Section titled “Active Rest”Walks, stretching, or yoga on rest days keep you moving without overtraining.
Stay Motivated
Section titled “Stay Motivated”Tracking
Section titled “Tracking”Track every workout in Blast Workout.
Consistency
Section titled “Consistency”Stick to the schedule — consistency beats intensity.
Small Wins
Section titled “Small Wins”Celebrate small wins like increasing weight or adding a rep.
Conclusion
Section titled “Conclusion”A 3 day workout routine for beginners is the simplest way to start building muscle, strength, and confidence in the gym. With built-in rest days and easy-to-follow full-body workouts, you’ll be on track for steady progress.