MuscleClarity

How to structure your first workout programme

1 min readBeginners

A three-day full-body programme built around compound lifts is the simplest and most effective starting point. Pick one squat or hinge, one push, one pull, and one or two accessories per session. Three sets of five to ten reps, working up in weight gradually.

  • Train three days a week, full body each session, on non-consecutive days.
  • Build each session around a squat or hinge, a push, and a pull.
  • Keep total sessions to four to six movements — quality over quantity.
  • Use a rep range of 5 to 10 across compound lifts. Track every set.
  • Run the same programme for at least 8 weeks before changing anything.

The three-day full-body template

Three sessions a week on non-consecutive days — for example Monday, Wednesday, Friday. Each session has the same skeleton: a main lower body lift, a main upper push, a main upper pull, and one or two accessory lifts.

Day A

  • Squat — 3 sets of 5
  • Bench press — 3 sets of 5–8
  • Barbell row — 3 sets of 5–8
  • Plank — 3 sets, 30–60 seconds

Day B

  • Deadlift — 1 set of 5 (heavy), then 1 set of 5 lighter
  • Overhead press — 3 sets of 5–8
  • Lat pulldown or pull-up — 3 sets of 6–10
  • Dumbbell curl — 2 sets of 10

Day C

  • Front squat or goblet squat — 3 sets of 8
  • Incline dumbbell press — 3 sets of 8–10
  • Seated cable row — 3 sets of 8–10
  • Face pull — 2 sets of 15

How to progress it

Use double progression. On any lift, work within its rep range and add a rep each session. When you hit the top of the range across all sets, add a small amount of weight (2.5 kg / 5 lb on upper body, 5 kg / 10 lb on lower) and start again at the bottom of the range. Repeat indefinitely.

What about cardio

Optional but useful. Two short cardio sessions a week — walking, cycling, easy jog — improves recovery between lifting days. Don't crush yourself on cardio days; it cuts into the energy you have for lifting.

When to change the programme

Not for at least eight weeks, and probably twelve. The number-one beginner mistake is changing programmes too often. The boring plan you keep running is better than the perfect plan you abandon. Once weight stops moving even on small lifts, swap out one or two accessory exercises and continue — don't overhaul.

Common questions

Do I have to do barbell lifts?
No. Dumbbells, machines, or bodyweight versions of these movements work too. Barbells are efficient and load well at the top end, but a dumbbell press and a barbell press both build a chest. Use what you have access to and feel safe with.
How long should each session take?
Forty-five to seventy-five minutes including warm-up and rest. If you're routinely going over ninety minutes, your rest is too long or you're doing too many exercises.
What if I can only train twice a week?
Run Day A and Day B back to back, then repeat the week with Day C and Day A. Each week alternates which sessions you hit. It's not as fast as three days a week, but it works.

Related reading

Sources

  1. Effects of resistance training frequency on measures of muscle hypertrophy — Schoenfeld BJ, et al.. Sports Medicine (2016).
  2. Practical Programming for Strength Training — Mark Rippetoe, Andy Baker. Aasgaard Company (2014).