Training the whole body three times a week is the fastest way for a beginner to build strength. Every muscle gets practice often, and you have a rest day between sessions.
The plan
Do this session on three non-consecutive days, such as Monday, Wednesday and Friday. Rest 60 to 90 seconds between sets.
- Squat: bodyweight or goblet squat, 3 sets of 10
- Push: incline or full push-ups, 3 sets of 8 to 12
- Hinge: glute bridge or dumbbell Romanian deadlift, 3 sets of 10
- Pull: inverted row or dumbbell row, 3 sets of 10
- Core: plank, 3 holds of 20 to 30 seconds
How to progress
When you can do all sets at the top of the rep range with good form, make it harder: add a little weight, move to a harder version, or slow the lowering phase to three seconds.
Warm up for five minutes
March or skip, then do 10 bodyweight squats, 10 cat-cows and a set of easy push-ups against a wall.
What to expect
Muscle soreness for the first one or two weeks is normal and fades. Strength usually climbs quickly in the first two months as your nervous system learns the movements. Write down what you did each session, or let FitAI Coach track it for you.