💪 Beginner's 3‑Day Gym Routine
A smart, simple way to build muscle and stay consistent
💡 Why this works
A 3-day split is ideal for beginners: it’s effective, easy to follow, and gives your muscles time to rest and grow. You'll build real strength while learning the basics.
📅 Weekly Schedule
| Day | Muscle Focus | Example Exercises |
|---|---|---|
| Mon | Chest, Back & Arms | Push‑ups, Dumbbell Bench Press, Bent‑Over Rows, Biceps Curls |
| Wed | Legs & Shoulders | Squats, Lunges, Romanian Deadlifts, Overhead Press |
| Fri | Core & Full‑Body | Plank, Bicycle Crunches, Deadlifts, Pull‑Ups |
💡 Rest or do light cardio (like walking or yoga) on the other days.
🛠️ Tips for Success
- 🟢 Warm up before every workout – 5 minutes of jumping jacks or dynamic stretches.
- 🔵 Progress gradually: add reps, sets, or weight each week.
- 🟣 Focus on form to prevent injury and build better habits.
- 🟠 Mix your rep ranges: 6–8 for compound lifts, 10–12 for accessories.
✅ Summary: A simple, proven 3-day plan to kickstart your training and feel more confident at the gym.