Beginner dumbbell workout plan: 3-day full-body routine
A full-body dumbbell plan for beginners with sets, reps and progression built in.
ProgrammeTraining8 min read
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Results for “beginner workout plan”
Gym workout plan for beginners: 3-day full-body routine
A complete 3-day full-body gym plan with exercises, sets, reps, rest and progression rules. Evidence-backed, beginner-friendly, and free to follow.
ProgrammeTraining
Beginner diet and workout plan: your first month
The training week and the eating targets that go with it, in one plan.
ProgrammeTraining8 min read
A no-equipment home workout plan: 3 days a week
A full bodyweight routine you can run at home with nothing more than floor space.
ProgrammeTraining7 min read
Push pull legs for beginners: a 3-day workout routine
A complete beginner push pull legs routine, plus when a three-day PPL split makes sense and when full-body training is simpler.
GuideTraining8 min readAll levels
First day gym workout: a step-by-step beginner routine
Six exercises, the sets and reps, and what to do when you walk in.
GuideTraining7 min read
How to build muscle if you are skinny: a beginner's guide
A training and eating approach for naturally slim beginners who struggle to gain muscle.
GuideMuscle8 min read
Best workout split: full body, upper/lower or PPL?
How full body, upper/lower and push-pull-legs compare for beginners.
GuideTraining8 min readAll levels
Printable workout plans (PDF)
Free PDF downloads: a 4-day upper/lower split and a 3-day dumbbell-only plan.
CalculatorTools
How long should a workout be? Gym session length for building muscle
What really decides session length, and how to train well in 30 minutes.
Quick answerTraining6 min read
4-day upper lower split: the complete workout routine and schedule
Two upper and two lower sessions a week, with every main muscle trained twice. Schedule, workouts and progression.
GuideTraining9 min read
Muscle building workout generator
Build a free 2–6 day workout plan with sets, reps, rest and one-tap exercise swaps.
CalculatorTools
How many rest days a week do you need to build muscle?
Why rest days, sleep and soreness matter as much as the workout itself.
GuideTraining7 min read
How many days a week should you train to build muscle?
The training frequency that builds strength without burning you out.
GuideTraining7 min read
Progressive overload: what it is and how to use it
The principle behind every strength and muscle gain you'll make.
GuideTraining7 min readAll levels
The best exercises to build muscle
The compound and accessory exercises that do most of the work.
GuideMuscle8 min read
Muscle gain meal plan for beginners: built on four numbers
Build your meals around the calories and protein you actually need, with a complete example day and simple portion guidance.
ProgrammeNutrition
How to get bigger arms
The exercises, weekly sets and realistic timeline for building arm size.
GuideMuscle7 min read
How to build bigger shoulders
Pressing already trains the front of the shoulder heavily. The side and rear are what most plans miss, and what actually changes a silhouette.
GuideMuscle8 min read