Training Program
Beginner · Full Gym · Muscle Development & Balance
SPLIT DAYS / WEEK SESSION LENGTH PHASE
Push / Pull / Legs + 3–4 days 50–65 min Foundation — 12
Full weeks
Weekly Layout
Mon Tue Wed Thu Fri Sat Sun
Push Pull Rest Legs Rest Full* Rest
* Saturday (Full Body) is optional — train it on 4-day weeks, skip it on 3-day weeks.
Day 1 — Push
■ PUSH Chest · Shoulders · Triceps ~55 min
EXERCISE SETS × REPS REST
Barbell Bench Press 3 × 6–8 2–3 min
Main chest compound — keep elbows at ~75°
Incline Dumbbell Press 3 × 8–10 90 sec
Upper chest emphasis, 30–45° incline
Dumbbell Lateral Raise 3 × 12–15 60 sec
Slow and controlled, slight elbow bend
Overhead Press (BB or DB) 3 × 8–10 2 min
Brace core, avoid excessive arch
Cable Fly or Pec Deck 2 × 12–15 60 sec
Squeeze at peak contraction
Tricep Pushdown (cable) 3 × 10–12 60 sec
Keep elbows pinned to sides
Day 2 — Pull
■ PULL Back · Biceps · Rear Delts ~55 min
EXERCISE SETS × REPS REST
Barbell or Pendlay Row 3 × 6–8 2–3 min
Hinge at hip, pull to lower chest
Lat Pulldown (wide/neutral) 3 × 8–10 90 sec
Depress shoulder blades before pulling
Cable Seated Row 3 × 10–12 90 sec
Drive elbows back, pause at contraction
Face Pull (cable, rope) 3 × 12–15 60 sec
Rear delt + external rotation health
Dumbbell Hammer Curl 3 × 10–12 60 sec
Neutral grip, no swinging
Incline Dumbbell Curl 2 × 10–12 60 sec
Full stretch at bottom, long head emphasis
Day 3 — Legs
■ LEGS Quads · Hamstrings · Glutes · Calves ~65 min
EXERCISE SETS × REPS REST
Barbell Back Squat 4 × 5–8 3 min
Priority lift — focus on depth and bracing
Romanian Deadlift 3 × 8–10 2 min
Hip hinge, feel stretch in hamstrings
Leg Press 3 × 10–12 90 sec
High foot placement = more glute involvement
Walking Lunges (dumbbell) 3 × 10 each 90 sec
Great for glute + single-leg stability
Leg Curl (seated or lying) 3 × 10–12 60 sec
Isolated hamstring work
Standing Calf Raise 4 × 12–15 60 sec
Full range — deep stretch at bottom
Day 4 — Full Body (optional)
■ FULL Weak Points + Core Focus ~50 min
EXERCISE SETS × REPS REST
Deadlift (conventional) 3×5 3 min
Main posterior chain builder — lighter than squat day
Pull-Up or Assisted Pull-Up 3 × max 2 min
Best lat width builder — use band if needed
Dumbbell Shoulder Press 3 × 8–10 90 sec
Reinforce overhead strength
Glute Bridge or Hip Thrust 3 × 12–15 60 sec
Squeeze hard at top
Plank 3 × 30–45s 60 sec
Hollow body position, no hip sag
Pallof Press (cable) 3 × 10–12 60 sec
Anti-rotation core stability, both sides
Progression & Recovery
Double progression Work within a rep range (e.g. 3 × 6–8). Once you complete all sets at the top of
the range with clean form, add 2.5–5 kg next session. If you stall for 2 sessions in
a row, drop the weight 10% and rebuild.
Training intensity (RIR) Weeks 1–4: stop 3–4 reps before failure (RIR 3–4) — learn the movements.
Weeks 5–8: RIR 2. Weeks 9–12: push to RIR 1 on working sets. Never train to
failure as a beginner — it impairs recovery and form.
Deload (every 4th week) Reduce all weights by 40–50% and cut volume by half. Keep the same
exercises. This is where adaptation actually happens — don't skip it.
Protein & recovery Aim for 1.6–2.0 g of protein per kg of bodyweight daily. Sleep 7–9 hours — this is
when muscle is built. On rest days, light walking or stretching is fine; avoid
anything that raises heart rate significantly.
Track everything Log your weights and reps every session. Beginner gains are fast and linear — if
you're not tracking, you're leaving progress on the table. A simple notebook or
phone note works perfectly.
First 2–3 weeks: treat each session as form practice. Use lighter weights, film yourself from the side on squats and deadlifts, and
prioritise movement quality over load. Everything else will follow.