3-Day Beginner Gym Program

Form Over Weight: Never sacrifice proper form to lift heavier.
Progressive Overload: Once 3 sets of 12 reps feel easy with great form, slightly increase the weight.
Recovery: Aim for 8-9 hours of sleep and adequate protein intake.

🏋️ Workout A

1. Goblet Squat 3 Sets × 8-12 Reps

Keep chest high and push knees outwards in line with toes.

2. Dumbbell Bench Press 3 Sets × 8-12 Reps

Control the weight on the way down; don't let elbows flare straight out.

3. Seated Cable Row 3 Sets × 8-12 Reps

Pull through the elbows and squeeze your shoulder blades together.

4. Dumbbell Lateral Raise 3 Sets × 10-15 Reps

Use light weights. Lift arms to the sides until parallel with the ground.

5. Plank 3 Sets × 30-45 Seconds

Brace core tightly and maintain a straight line from head to heels.

1. Dumbbell Romanian Deadlift (RDL) 3 Sets × 8-12 Reps

Push hips straight back until you feel a hamstring stretch. Keep back flat.

2. Lat Pulldown 3 Sets × 8-12 Reps

Pull down to upper chest level, driving elbows toward your hips.

3. Seated Dumbbell Overhead Press 3 Sets × 8-12 Reps

Brace core firmly and press straight overhead without leaning back too far.

4. Leg Press 3 Sets × 10-12 Reps

Press through your entire foot. Do not lock knees forcefully at the top.

5. Farmer’s Carry 3 Sets × 20-30 Meters

Hold dumbbells at sides, stand tall, brace core, and walk in controlled steps.