Best Full Body Workout for Beginners 3 Days a Week
I have been looking for the best full body workout for beginners 3 days a week because my schedule in London is absolutely packed right now. I want to hit every muscle group but I can only get to the gym on Monday, Wednesday, and Friday.
Most routines I see online are for people who can live at the gym. I need something that focuses on compound movements like squats and overhead presses. Does anyone have a routine that takes less than an hour?
I am currently trying a basic routine with dumbbells and a bench in my flat, but I feel like I am missing out on leg development. What do you all think about adding deadlifts this early in the game?
I have heard that frequency is better than volume for newbies. Is that true or should I be doing more sets per session? I really want to see some progress before my holiday in July.
ArnoldS, I feel your pain with a busy schedule! For a 3-day full body routine, I always recommend compound movements. Think squats, deadlifts (or RDLs), bench press, overhead press, and rows. You can get a lot done with just those.
A4tech
CoachCelestine
For a beginner, I would suggest a simple A/B split. Day A: Squats, Bench Press, Barbell Rows. Day B: Deadlifts, Overhead Press, Pull-ups (or lat pulldowns). Alternate A and B three times a week. It hits everything.
AnimalLifter
PumpChaser
I would add some core work to that full body routine. Planks, leg raises, and maybe some Russian twists. A strong core is fundamental for all compound lifts.
Alexandoy
For London, check out PureGym or The Gym Group. They are usually pretty affordable and have all the equipment you will need for a beginner full-body workout. Good luck!
ArnoldS, consistency is the absolute most important thing. Find a routine you enjoy and can stick to. Three days a week is perfect for that.
For ArnoldS, do not forget nutrition! A full body workout needs proper fuel and recovery. Plenty of protein and good carbs will help you see results faster.
I have found that a simple 5x5 programme works wonders for beginners on a 3-day full body schedule. It is effective for strength and muscle growth.
Push50
Has anyone tried adding a bit of cardio on off days? Or is it best to stick strictly to the 3 full body days for beginners?
Milligan
ArnoldS, make sure you are tracking your workouts! A simple notebook or an app to log sets, reps, and weight will help you see progress and stay motivated.
Droz
For full body, do not forget to include some isolation movements if you have time. Bicep curls, tricep extensions, and calf raises can be added at the end for extra volume.
philosopher
Remember to listen to your body! If you are feeling overly fatigued or pain, it is okay to take an extra rest day or deload. Recovery is just as important as the workout itself.
ArnoldS, consider starting with bodyweight exercises to build a base before jumping into heavy weights. Push-ups, squats, lunges, and inverted rows are fantastic for beginners.