Beginner 3 Day Workout Plan


I’ve designed this for beginners but if you do all the workouts as one superset, it can kick your butt!

It’s a three-day program (usually done in a Monday, Wednesday, Friday format) and it targets all of the large muscle groups in the body with each workout, using different exercises on the different day.

The workouts are done using 3 sets at 12-15 reps for each exercise. If you’re getting to 15 reps and feel you can do more, you need to up your weight.  If you’re not able to make it to 12 reps, you need to lower your weight.

Day 1

Dumbbell Bicep Curls
Lying Tricep Extension
Dumbbell Incline Bench Press
Arnold Press
Lat Pulldown
Barbell Squat

Day 2

Cable Bicep Curl
Cable Tricep Pulldowns
Dumbbell Fly
Dumbbell Lateral Raise
Cable Seated Row
Dumbbell Lunge

Day 3

Chinups (or assisted chinups)
Dips (or assisted dips)
Seated Dumbbell Shoulder Press
Machine Leg Extensions
Machine Leg Curls

If you don’t know how to do something on the list, you can youtube how to do almost every exercise or you can comment on here asking me or email me directly and I will send you a description.


  1. Hey Scott,

    Hows it going up North? too bad about not being in the same location. Your Inner Skinny is frigging awsome buds..nicely done…and your looking super fit these days, congrats the weight and life change.

    I actually just recently started up my own fitness company myself, very small right now but looking to grow and i think there is potential up here for sure. Working mostly with youth and young athletes right now just PT but hope to expand next spring. I’ll have to keep you in mind when I’m ready for a website cause I think it would help for sure..wish I had the computers skills. anyway looks great man and will follow your site and refer my future clients.

    take care man,


  2. Great starting workout for beginners. Those compound movements like chinups, bench press, seated rows, dips, and pushups especially are a must.


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