PlanByWeek

Workout Plan for Beginners

12 weeks·3 days / wk·full body·beginner

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Weeks
12
Sessions
36
Peak week
31 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 6.524 hard sets24 sets

  1. Mon

    Oct 5

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Back squat2 × 1064% 1RM (≈RPE 6.5)
    Bench press2 × 1064% 1RM (≈RPE 6.5)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Oct 7

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 1064% 1RM (≈RPE 6.5)
    Overhead press2 × 1064% 1RM (≈RPE 6.5)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Oct 9

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
02Block 1, week 2: RPE 724 hard sets24 sets
3 sessions

  1. Mon

    Oct 12

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Back squat2 × 1065.5% 1RM (≈RPE 7)
    Bench press2 × 1065.5% 1RM (≈RPE 7)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Oct 14

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 1065.5% 1RM (≈RPE 7)
    Overhead press2 × 1065.5% 1RM (≈RPE 7)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Oct 16

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
03Block 1, week 3: RPE 7.525 hard sets25 sets
3 sessions

  1. Mon

    Oct 19

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 872.5% 1RM (≈RPE 7.5)
    Bench press2 × 872.5% 1RM (≈RPE 7.5)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Oct 21

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 872.5% 1RM (≈RPE 7.5)
    Overhead press2 × 872.5% 1RM (≈RPE 7.5)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Oct 23

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
04Deload: 60% loads, fewer sets19 hard sets19 sets
3 sessions

  1. Mon

    Oct 26

    Full body A

    32 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row1 × 10–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6

  2. Wed

    Oct 28

    Full body B

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  3. Fri

    Oct 30

    Full body C

    26 min
    ExerciseSets×RepsLoad
    Front squat1 × 10–12RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
05Block 2, week 1: RPE 6.526 hard sets26 sets
3 sessions

  1. Mon

    Nov 2

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 6.75)
    Bench press2 × 1065.5% 1RM (≈RPE 6.75)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Nov 4

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 6.75)
    Overhead press2 × 1065.5% 1RM (≈RPE 6.75)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Nov 6

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
06Block 2, week 2: RPE 727 hard sets27 sets
3 sessions

  1. Mon

    Nov 9

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.25)
    Bench press2 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Nov 11

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press2 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Nov 13

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
07Block 2, week 3: RPE 7.528 hard sets28 sets
3 sessions

  1. Mon

    Nov 16

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 7.75)
    Bench press3 × 874% 1RM (≈RPE 7.75)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Nov 18

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 7.75)
    Overhead press2 × 874% 1RM (≈RPE 7.75)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Nov 20

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
08Deload: 60% loads, fewer sets19 hard sets19 sets
3 sessions

  1. Mon

    Nov 23

    Full body A

    32 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row1 × 10–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6

  2. Wed

    Nov 25

    Full body B

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  3. Fri

    Nov 27

    Full body C

    26 min
    ExerciseSets×RepsLoad
    Front squat1 × 10–12RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
09Block 3, week 1: RPE 6.529 hard sets29 sets
3 sessions

  1. Mon

    Nov 30

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Dec 2

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Dec 4

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
10Block 3, week 2: RPE 730 hard sets30 sets
3 sessions

  1. Mon

    Dec 7

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.5)
    Bench press3 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Dec 9

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1066.5% 1RM (≈RPE 7.5)
    Overhead press3 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Dec 11

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
11Block 3, week 3: RPE 7.531 hard sets31 sets
3 sessions

  1. Mon

    Dec 14

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Dec 16

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Dec 18

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
12Test week: rep-max check + deload20 hard sets20 sets
3 sessions

  1. Mon

    Dec 21

    Full body A

    32 min
    ExerciseSets×RepsLoad
    Back squat2 × AMRAP70% 1RM
    Bench press2 × AMRAP70% 1RM
    Barbell row1 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7

  2. Wed

    Dec 23

    Full body B

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × AMRAP70% 1RM
    Overhead press2 × AMRAP70% 1RM
    Pull-up1 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  3. Fri

    Dec 25

    Full body C

    29 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

The numbers

About this plan

A 3-day full body split aimed at general fitness: this workout plan for beginners lasts 12 weeks and cycles 3 session types. hard sets go 24 → 27 sets (week 6) → 31 (week 11), 302 in all.

Full body A opens week 1 with Back squat 2 × 10, then Bench press 2 × 10, of 24 sets that week. Main lifts run 10/10/8-rep waves across 12 weeks and 15 full gym exercises. Barbell top sets reach 74% of 1RM by week 11; enter maxes and all 302 sets show lb.

Week 12 is a rep-max check at 20 sets, after full gym deloads in weeks 4 and 8.

The free week 1 holds 24 sets over 3 sessions (8 in Full body A). Loading weeks average 24, 27 and 30 sets block by block.

The phases run base weeks 1–3 (24–25 sets), build weeks 5–7 (26–28 sets), peak weeks 9–11 (29–31 sets) and test week 12 (20 sets).

Weeks 1–4 run 24, 24, 25 and 19 sets.

Questions

FAQ

How many sets a week is the workout plan for beginners?

24 in week 1, 27 sets in week 6, 31 in week 11 — 302 sets in total.

How is the workout plan for beginners laid out?

Full body A/B/C on 3 days; week 1 totals 24 sets.

How heavy should I lift on the workout plan for beginners?

Up to 74% of 1RM across 302 sets; the first top set is Back squat 2 × 10.

When are the deload weeks in the workout plan for beginners?

Week 4 (19 sets) and week 8 (19 sets), before the next full gym block starts heavier.

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