Free Programme
3-Day Full-Body Programme
A complete training programme for beginners to intermediates. Three sessions per week covering strength, muscle building, and conditioning.
Before you start: this is a general plan for healthy adults. If you have a health condition, an injury or pain, check with your GP or physiotherapist first, and stop any exercise that causes worrying symptoms.
How to use this: Train 3 days per week with at least one rest day between sessions (e.g., Mon/Wed/Fri). Warm up for 5-10 minutes. Pick a weight you can lift with good form and stop each set when you could still do about 2 more good reps. Rest 60-90 seconds between sets for isolation work, 2-3 minutes for compound lifts. Training at home? Home swaps for gym-only kit are in the notes. Adjustable dumbbells and a resistance band cover everything here.
Day 1 Push & Squat Focus
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Barbell Back Squat | 4 x 6-8 | Controlled descent, drive through heels. Home swap: heavy goblet squat |
| Dumbbell Bench Press | 3 x 8-10 | Full range of motion. No bench? Floor press works |
| Overhead Press | 3 x 8-10 | Barbell or dumbbell |
| Walking Lunges | 3 x 10/leg | Bodyweight or light dumbbells |
| Lateral Raises | 3 x 12-15 | Light weight, controlled |
| Plank | 3 x 30-45s | Brace core, flat back |
Day 2 Pull & Hinge Focus
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Romanian Deadlift | 4 x 8-10 | Hinge at hips, slight knee bend |
| Pull-Ups or Lat Pulldown | 3 x 8-10 | Full hang to chin over bar. Home swap: band pulldowns |
| Seated Cable Row | 3 x 10-12 | Squeeze shoulder blades together. Home swap: single-arm dumbbell row |
| Dumbbell Curl | 3 x 12 | Control the negative |
| Face Pulls | 3 x 15 | Light weight, external rotation at top. Home swap: band pull-aparts |
| Dead Bug | 3 x 8/side | Press lower back into floor |
Day 3 Full Body & Conditioning
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Goblet Squat | 3 x 10-12 | Hold dumbbell at chest |
| Push-Ups | 3 x max | Modify on knees if needed |
| Single-Leg RDL | 3 x 10/leg | Dumbbell or bodyweight |
| Dumbbell Row | 3 x 10/arm | Brace on bench |
| Farmer's Walk | 3 x 30m | Heavy dumbbells, upright posture |
| Conditioning Finisher | 10 min | Bike, rower, incline walk, or a brisk outdoor walk or skipping |
Progression: When you can complete all sets at the top of the rep range with good form, increase the weight by the smallest increment available. Do not rush. Adding 2.5kg to a compound lift every week or two adds up to serious progress over months.
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