3 Day Beginner Workout Program

3 Day Beginner Workout Program

It’s been a while since I’ve posted anything and I apologize. I recently moved, visited family away from the office, and now getting back into the groove of things.

This program is designed to help the new year beginners reach their goals.

3 Day Beginner Workout Program

This program will lay out the schedule for cardio and weight training plus additional workout and nutritional tips.

This workout will be different from other workout programs that I write because it is geared for someone who is completely new to the gym.

How long should I run this workout program?

When beginning, you can make progress doing anything, so I would recommend running this as long as you notice progress. I would not run this less than 12 weeks.

It takes at least 4 weeks for you to see changes, 8 weeks for family to see changes, and 12 weeks for everyone to see changes.

Cardio Program

I’m not going to ask you to go to the gym 7 days a week because that simply won’t help you any more than doing 3 quality days of training.

Sample Cardio Program Schedule

  • Monday – Cardio
  • Tuesday – Off
  • Wednesday – Cardio
  • Thursday – Off
  • Friday – Cardio
  • Saturday – Off
  • Sunday – Off

Pre-Workout: For your pre-workout cardio, I suggest a short 5 to 10 minute session to get your blood pumping, core body temperature up, and prime your muscles to train.

Post-Workout: Work up to 45 minutes of post-workout cardio. Keep pushing yourself if you can’t make it to 45 minutes; eventually you’ll get there and 45 minutes will seem short.

What machine should I use?

The machine you use is up to you, but I would recommend something you feel comfortable with for your post-workout cardio. For your warm up cardio before you train, I would recommend trying new machines to mix it up and have a little fun.

The machine itself is not the main focus here; you have to get up, get moving, and stay active if you want to achieve any weight loss or muscle-building goals.

Extra Cardio

Training smart is critical to your success, so this extra cardio is something I want you to add in to have fun.

Pick something outside of the gym that will get you up and moving. Choose something that you enjoy and want to do.

Start with once a week doing something you enjoy; here are some examples:

  • Hiking
  • Walking around the block
  • Riding a bicycle
  • Playing a sport
  • Yoga
  • Pilates
  • Sprinting
  • Endurance running
  • Swimming
  • Kickboxing or any type of martial arts

There are so many things you can do outside of the gym that makes “cardio” into “activity.” Once you find activities to do, you will succeed in your weight loss goals.

3 Day Workout Program

This workout program will give you a taste of what it is like to use free weights, but give you plenty of machine work so you can get comfortable in your gym.

It is important to learn the exercises and become confident and comfortable in the gym you go to if you want to reach your goals.

Sample Workout Schedule

The goal here is to train 3 days. The ideal schedule gives you 1 day of rest between each training day and 2 days off between weeks. If your schedule cannot accommodate that, don’t fret!

*Be sure to do your in-gym cardio on the same days you go to the gym!

  • Monday – Workout A
  • Tuesday – Off
  • Wednesday – Workout B
  • Thursday – Off
  • Friday – Workout C
  • Saturday – Off
  • Sunday – Off
Workout A
Exercise Sets Reps
Dumbbell Bench Press 3 8
Chest Press Machine 4 12
Seated Dips 3 15
Tricep Extensions 4 12
Planks 3 ALAP


Workout B
Exercise Sets Reps
1 Arm Dumbbell Row 4 12
Lat Pull Down Machine 4 15
Dumbbell Curls 3 15
Curl Machine 4 12
Sit Ups 3 20*


Workout C
Exercise Sets Reps
Deadlifts 3 8
Dumbbell Walking Lunges 3 15
Lying Leg Curl 3 15
Goblet Squats 3 15
Push Ups 3 20*

Workout Tips

ALAP – As Long As Possible: Do this exercise as long as you can. If you can use a stopwatch (or app) to time how long you do the exercise, you can strive to get stronger and go longer.

*: This exercise is difficult for many people. Don’t be discouraged if you cannot get the amount of reps for each set. Strive to get stronger and hit the reps over time.

Progressive Overload: Don’t worry about your starting weights; I want you to become comfortable with the exercise. What I suggest you do is to use heavier weights each week while maintaining good form. Adding weight to your exercises is going to give you the progression you want. If you do not strive increase your weight each week, you will not make appropriate progress towards your goals.


Before you start reading this site to learn what you can, I want you to get out there and be active. I would rather see you hit your goals instead of sitting here and reading my blog.

Information overload is real and if you spend more time learning instead of doing, you’re going to give up before you even start.

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What are your goals for 2015?

2 thoughts on “3 Day Beginner Workout Program”

  1. Thank you so much for this workout. What do you mean by Curl Machine in Workout B? Bicep curl? Hamstring curl? Thanks for clarifying!

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