Here’s Three Day per Week Muscle Gain Gym Workout Routine for Complete Beginners
You have just joined the gym, are unsure about the workout routine, and don’t have anyone to help you out? If your answer is yes, then don’t worry, we’ve got your back. Here we have a six-week total beginner’s workout routine that will help you get started.
6 Weeks Beginners Workout Routine
Monday: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| DB Bench Press | 4 | 10 – 12 |
| Incline BB Bench Press | 3 | 10 |
| Triceps Dips (Lean Forward) | 3 | Till Failure |
| Skullcrushers (Lying Triceps Extensions) | 3 | 8 – 10 |
Tuesday – Rest Day
Wednesday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull-Ups | 4 | 10 |
| Seated Cable Rowing | 4 | 10 |
| 1 – Arm DB Rowing | 3 | 10 |
| BB Biceps Curls | 3 | 10 |
Thursday – Rest Day
Friday: Legs & Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press (45 Degree Machine) | 4 | 12, 10, 8, 6 |
| Leg Extensions | 3 | 12 |
| Lying Leg Curls | 3 | 12 |
| BB Military Press | 4 | 8 – 10 |
| DB Side Lateral Raises | 3 | 10 |
Saturday & Sunday – Rest Day
Above is the three-day per week workout routine that will help your body get used to with working out. We’ve kept it on alternate days to make it easier for you. So, if you’re a complete beginner who has never done any workout before, this will be a great workout to get started, as you also get one rest day after every session, which gives ample time for your body to recover.
Likewise, if you’re
- Looking to lose weight, we recommend you also do 30 to 45 min cardio sessions daily or alternate days such as walking.
- Those who want to gain weight should also do cardio on alternate days, but it’s okay to limit it to 15 to 20 minutes.
Furthermore, what diet you follow is more important. For instance, it is recommended to go for a clean diet such as eating healthy protein like chicken, eggs, fish. Carbohydrates like oatmeal, brown rice, and fats like nuts and olive oil while avoiding consuming junk processed foods and cold drinks.
