Beginner68 days30 workouts

3-Day Gym Workout Program for Men

A classic 10-week push/pull/legs program: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Monday is push day (chest + shoulders + triceps), Wednesday is pull day (back + biceps), Friday is legs and abs. 6 exercises per workout, 3–4 sets of 8–15 reps. Starting weights are set for a weak beginner.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 20 sets

Week 1, Mon — Push (Chest + Shoulders + Triceps)

Barbell Bench Press
Chest
- 30 kg × 8 reps
- 30 kg × 8 reps
- 30 kg × 8 reps
- 30 kg × 8 reps
Seated Barbell Press (Military Press)
Shoulders
- 20 kg × 10 reps
- 20 kg × 10 reps
- 20 kg × 10 reps
- 20 kg × 10 reps
Incline Dumbbell Bench Press
Chest
- 8 kg × 10 reps
- 8 kg × 10 reps
- 8 kg × 10 reps
Standing Dumbbell Lateral Raise (Side Delts)
Shoulders
- 5 kg × 12 reps
- 5 kg × 12 reps
- 5 kg × 12 reps
Triceps Rope Pushdown
Arms
- 15 kg × 12 reps
- 15 kg × 12 reps
- 15 kg × 12 reps
Seated Dumbbell Triceps Extension
Arms
- 8 kg × 12 reps
- 8 kg × 12 reps
- 8 kg × 12 reps

Locked: 29 workouts

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Day 36 exercises · 20 sets

Lat Pulldown to Front — Back
Barbell Row to Waist — Back
One-Arm Dumbbell Row — Back
Seated Cable Row (Close Grip, to Chest) — Back
Standing Barbell Curl — Arms
Standing Cable Biceps Curl — Arms

Day 56 exercises · 20 sets

Barbell Back Squat — Legs
Leg Press — Legs
Lying Leg Curl — Legs
Seated Leg Extension — Legs
Dumbbell Lunges — Legs
Twisting Sit-Up on Incline Bench — Abs

Day 86 exercises · 20 sets

Barbell Bench Press — Chest
Seated Barbell Press (Military Press) — Shoulders
Incline Dumbbell Bench Press — Chest
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Seated Dumbbell Triceps Extension — Arms

Day 106 exercises · 20 sets

Lat Pulldown to Front — Back
Barbell Row to Waist — Back
One-Arm Dumbbell Row — Back
Seated Cable Row (Close Grip, to Chest) — Back
Standing Barbell Curl — Arms
Standing Cable Biceps Curl — Arms

Day 126 exercises · 20 sets

Barbell Back Squat — Legs
Leg Press — Legs
Lying Leg Curl — Legs
Seated Leg Extension — Legs
Dumbbell Lunges — Legs
Twisting Sit-Up on Incline Bench — Abs

Day 156 exercises · 20 sets

Barbell Bench Press — Chest
Seated Barbell Press (Military Press) — Shoulders
Incline Dumbbell Bench Press — Chest
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Seated Dumbbell Triceps Extension — Arms

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3-Day Gym Workout Program for Men | Training plans | Workouter