OnionPatchMiddle Delts
22 effective weekly sets
3 Day Full Body Workout Plan for Beginners
A beginner-friendly 3 day full body workout plan built to improve technique, consistency, and muscle-building momentum.
45 min
Home Gym
Beginner
Chest, Back, Quads, Glutes, Shoulders
Equipment Required
DumbbellWeight Bench
Quick start
Want a single session before committing to the full plan?
Start with 30-Minute Beginner Full Body Home Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a beginner weekly target of 10-12 sets per muscle group.
Quick summary
Balanced weekly volume
Your average volume is sitting near the recommended weekly target range.
Avg sets / muscle
11.5
LowTarget 10-12High
In range
6
Under target
4
Above target
3
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Scapular Retractors
16 effective weekly sets
Anterior Delts
15 effective weekly sets
Glutes
12 effective weekly sets
Errectors
12 effective weekly sets
Triceps
12 effective weekly sets
Lats
10 effective weekly sets
Biceps
10 effective weekly sets
Rear Delts
10 effective weekly sets
Chest
9 effective weekly sets
Quads
8 effective weekly sets
Hamstrings
8 effective weekly sets
Calves
6 effective weekly sets
Weekly Plan
Day 1 · Lower
5 exercises · 15 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-9 | 7-10 | 150-210s | |
| 3 × 6-9 | 6-9 | 150-210s | |
| 5 × 15-19 | 7-10 | 90-150s | |
| 2 × 26-30 | 7-10 | 90-150s | |
| 2 × 13-15 | 7-10 | 90-150s |
Day 2 · Upper
4 exercises · 14 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 8-12 | 6-10 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 3 × 13-15 | 6-10 | 150-210s | |
| 3 × 17-20 | 7-10 | 90-150s |
Day 3 · Full Body
6 exercises · 18 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 8-12 | 6-10 | 150-210s | |
| 3 × 6-10 | 6-9 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 3 × 13-15 | 6-10 | 150-210s | |
| 1 × 26-30 | 7-10 | 90-150s |
How to Progress
- Add reps before adding weight so technique stays ahead of loading demands.
- Keep 1-3 reps in reserve on most sets while you learn the lifts and improve consistency.
- Stay with the same core structure for at least 6 weeks before making major changes.
Why this works
Beginners usually progress best when they repeat the main movement patterns often enough to build skill and confidence. A 3 day full body workout plan makes that easy while keeping total fatigue realistic.
FAQ
Is a 3 day full body plan enough to build muscle?
Yes. For beginners especially, three focused full-body sessions per week can be extremely effective.
Do I need a gym for this beginner workout plan?
No. Dumbbells, a bench, and bodyweight options are enough for a very strong beginner setup.
How long should beginners stay on one program?
Most beginners benefit from keeping the main structure for at least 6-8 weeks before changing much.
Should I train to failure?
Not usually. Finishing most sets with a little left in the tank helps technique and recovery.
Related workout plans
At-Home Workout Plan
A realistic at-home plan using equipment that many people already have, such as dumbbells, a bench, and bodyweight exercises.
Dumbbell Only Workout Plan for Muscle Gain
A dumbbell only workout plan for muscle gain that uses smart exercise sequencing and enough weekly volume to build size with limited equipment.
Bodyweight-Only Home Workout Plan
A no-equipment training plan built for people who want a practical bodyweight routine they can do anywhere.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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