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 Beginner Full-Body Gym Plan 

Beginner Full-Body Gym Plan (3 Days a Week)

Day 1 – Push Focus (Chest, Shoulders, Legs)

Squats – 3×10-12

Bench Press / Push-ups – 3×10-12

Dumbbell Shoulder Press – 3×10-12

Plank – 3×30-60 sec

Walking Lunges – 3×12 each leg


Day 2 – Pull Focus (Back, Biceps, Legs)

Lat Pulldown / Assisted Pull-up – 3×10-12

Dumbbell Rows – 3×10-12 each side

Bicep Curls – 3×12-15

Leg Press – 3×12-15

Russian Twists – 3×20 reps


Day 3 – Legs + Core Focus

Deadlifts (light) – 3×8-10

Goblet Squat – 3×10-12

Step-ups – 3×12 each leg

Leg Raises – 3×12-15

Mountain Climbers – 3×30 sec


Tips for Beginners:

Warm up 5–10 min before starting

Start with light weights, focus on form

Rest 60–90 sec between sets

Track your progress weekly


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sabavatakshay

💪 Fitness | Gym | Lifestyle 🌱 Building strength & mindset every day 🤝 Let’s grow together | DM for collabs & brand work 📩