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The best plan for a beginner is full body three times a week, for example Monday, Wednesday and Friday. Alternate two workouts, A and B, with 5 to 6 basic exercises and 2 to 3 sets of 8 to 12 reps. Each week, try to add a rep or a little weight. That way you train every muscle twice a week, which works better than once.
Why full body three times a week
A meta-analysis of studies on training frequency found that when you train each muscle twice a week, it grows more than when you train it once a week.1 A full-body plan three times a week covers this automatically, and it has other advantages for a beginner:
- You do each exercise often, so you learn it quickly.
- If you miss a session, you don't lose a whole muscle group for the week.
- You only need three trips to the gym.
Total volume also matters for muscle growth. Roughly 10 or more sets per muscle group per week gives better results than fewer.2 This plan gets you there in the second month, once you add a third set.
The plan: workout A and workout B
Workout A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat or goblet squat | 3 × 8–10 | 2–3 min |
| Bench press, barbell or dumbbell | 3 × 8–10 | 2–3 min |
| Seated cable row | 3 × 10–12 | 1.5–2 min |
| Dumbbell Romanian deadlift | 2 × 10–12 | 2 min |
| Plank | 3 × 30–45 s | 1 min |
Workout B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press or Bulgarian split squat | 3 × 10–12 | 2 min |
| Seated dumbbell overhead press | 3 × 8–12 | 2 min |
| Lat pulldown | 3 × 10–12 | 1.5–2 min |
| Hip thrust | 2 × 10–12 | 2 min |
| Cable biceps and triceps | 2 × 12–15 | 1 min |
Schedule: Monday, Wednesday, Friday. Week one is A–B–A, week two is B–A–B, and so on.
How hard to train
The last rep of each set should be hard. You should feel you could do 1 to 3 more reps, but no more. If you could do five more, the weight is too light.
A wide rep range works for muscle growth, roughly 6 to 30, as long as you get close to fatigue.3 A range of 8 to 12 is practical for beginners: the weights are heavy enough to build strength, but not so heavy that your technique breaks down.
How to progress over time
The simplest method is double progression:
- Start with a weight you can lift for the bottom of the rep range, for example 8.
- Try to add a rep every session.
- Once you hit the top of the range in all sets, for example 3 × 10, add weight. For squats and deadlifts, add 2.5 to 5 kg. For presses, 1 to 2.5 kg.
- With the new weight, start again from the bottom of the range.
Gradually increasing the load is the principle behind every effective training plan.4 But without logging your workouts, it is hard to stick to, because you won't remember what you lifted last time.
The first 4 weeks
- Weeks 1 and 2: 2 sets per exercise. Learn the technique and keep the weights on the lighter side.
- Weeks 3 and 4: Add a third set to the main exercises. Start double progression.
- After 8 to 12 weeks: If you are still progressing, change nothing. Once you stall, you can move to an upper/lower plan four times a week.
Muscle soreness in the first weeks is normal. It fades as your body gets used to the load.
Frequently asked questions
Is training twice a week enough?
Yes, even two full-body sessions will get results. But three times a week gives a better ratio of results to time, because each muscle gets more training.
Should I do cardio?
Walking and light cardio help your health and recovery. Before strength training, a 5 to 10 minute warm-up is enough. Save longer cardio for the end of the session or another day.
What if an exercise isn't available?
Swap it for one that trains the same muscle group. Leg press instead of squats, push-ups or dumbbell press instead of bench press, one-arm dumbbell row instead of cable row.
When will I see results?
Strength goes up from the first weeks, mostly because you learn the movement. Visible changes in your muscles usually come after 6 to 12 weeks, as long as you get enough protein and sleep.
References
- 1.Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689–1697. doi:10.1007/s40279-016-0543-8
- 2.Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073–1082. doi:10.1080/02640414.2016.1210197
- 3.Schoenfeld BJ et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508–3523. doi:10.1519/JSC.0000000000002200
- 4.American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. doi:10.1249/MSS.0b013e3181915670
This article is for general information and does not replace advice from a doctor or registered dietitian. If you have a health condition, talk to a professional before changing your training, diet or supplements.
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