PlanByWeek

Workout Plan for Beginners

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

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

Weeks 2–12 locked

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02Block 1, week 2: RPE 724 hard sets24 sets
03Block 1, week 3: RPE 7.525 hard sets25 sets
04Deload: 60% loads, fewer sets19 hard sets19 sets
05Block 2, week 1: RPE 6.526 hard sets26 sets
06Block 2, week 2: RPE 727 hard sets27 sets
07Block 2, week 3: RPE 7.528 hard sets28 sets
08Deload: 60% loads, fewer sets19 hard sets19 sets
09Block 3, week 1: RPE 6.529 hard sets29 sets
10Block 3, week 2: RPE 730 hard sets30 sets
11Block 3, week 3: RPE 7.531 hard sets31 sets
12Test week: rep-max check + deload20 hard sets20 sets

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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