3 Day Beginner Gym Workout Plan to Build Muscle

1. 

   Machine chest press

   3 × 10 · rest 90 s

   Adjust the seat so the handles sit at chest height and press without locking your elbows.

2. 

   Wide-grip lat pulldown

   3 × 10 · rest 90 s

   Pull the bar to your upper chest while squeezing your shoulder blades together, without swinging back.

3. 

   Seated dumbbell shoulder press

   2 × 10 · rest 90 s

   Keep your back against the pad, press the dumbbells overhead and lower them slowly to ear level.

4. 

   Seated cable row

   2 × 12 · rest 60 s

   Sit tall, pull the handle to your belly button while squeezing your shoulder blades, then return with control.

5. 

   Rope triceps pushdown

   2 × 12 · rest 60 s

   Keep your elbows fixed at your sides and spread the rope slightly at the bottom.

6. 

   Plank

   2 × 30 s · rest 45 s

   Rest on your forearms with your body straight from head to heels and your abs tight.

Same warm-up as the first session.

1. 

   Leg press

   3 × 10 · rest 90 s

   Set your feet shoulder-width apart and lower until your knees are well bent, keeping your lower back against the seat.

2. 

   Dumbbell stiff-leg deadlift

   2 × 10 · rest 90 s

   With legs nearly straight and a flat back, slide the dumbbells down your thighs by pushing your hips back.

3. 

   Seated leg curl

   3 × 12 · rest 60 s

   Keep your back firmly against the seat, curl your legs smoothly, then return slowly.

4. 

   Leg extension

   2 × 12 · rest 60 s

   Straighten your legs without snapping your knees, pause briefly at the top and lower over three seconds.

5. 

   Standing calf raise

   2 × 15 · rest 45 s

   Rise as high as you can on your toes, pause, then lower all the way down.

6. 

   Plank

   2 × 30 s · rest 45 s

   Rest on your forearms with your body straight from head to heels and your abs tight.

Same warm-up as the first session.

1. 

   Dumbbell squat

   3 × 10 · rest 90 s

   Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and heels down.

2. 

   Incline dumbbell press

   3 × 10 · rest 90 s

   Set the bench to about 30 degrees and press the dumbbells up with your wrists straight.

3. 

   One-arm dumbbell row

   2 × 10 · rest 60 s

   With one hand and knee on the bench, pull your elbow toward your hip without twisting your torso. 10 per arm.

4. 

   Seated leg curl

   2 × 12 · rest 60 s

   Keep your back firmly against the seat, curl your legs smoothly, then return slowly.

5. 

   Dumbbell lateral raise

   2 × 15 · rest 45 s

   Raise your arms out to the sides up to shoulder height with soft elbows, using light dumbbells.

6. 

   Dumbbell biceps curl

   2 × 12 · rest 60 s

   Keep your elbows against your ribs and curl the dumbbell without swinging your torso.