Beginner Full Body 3 Days routine
Three full-body sessions with the basics for each large muscle group, to build a solid base.
- 3days a week
- 55 minper session
- 18exercises
- 12weeks
- Build muscle mass
- Improve mobility and stability
- Full body
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 8–12 | 3 | 2:00 |
| 2 | Barbell Bench Press | Chest | 3 × 8–12 | 3 | 2:00 |
| 3 | Barbell Row | Back | 3 × 8–12 | 2 | 2:00 |
| 4 | Barbell Shoulder Press | Shoulders | 2 × 10–12 | 3 | 1:30 |
| 5 | Seated Leg Curl | Hamstrings | 3 × 10–12 | 2 | 1:15 |
| 6 | Plank | Core | 3 × 30 s | — | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 10–12 | 3 | 2:00 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 3 | 2:00 |
| 3 | Lat Pulldown | Back | 3 × 8–12 | 2 | 2:00 |
| 4 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 3 | 2:00 |
| 5 | Tricep Pushdown | Triceps | 2 × 10–12 | 2 | 1:00 |
| 6 | Standing Machine Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 3 | 2:00 |
| 2 | Dumbbell Bench Press | Chest | 3 × 8–12 | 3 | 2:00 |
| 3 | Cable Row | Back | 3 × 10–12 | 2 | 2:00 |
| 4 | Barbell Hip Thrust | Glutes | 3 × 10–12 | 3 | 2:00 |
| 5 | Dumbbell Lateral Raise | Shoulders | 2 × 12–15 | 2 | 1:00 |
| 6 | Rope Crunch | Core | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 3 on compound lifts
- RIR 2 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're just starting out or coming back to the gym after a break.
- You have 3 days a week and about 55 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to build muscle mass.
Been training for a while? Check out Intermediate Full Body 3 Days.
Other routines to build muscle
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- PPL 3 Days3 days · 60 min · Beginner and intermediateSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
Frequently asked questions
How long is the Beginner Full Body 3 Days routine?
It's designed for 12 weeks, with 3 sessions of about 55 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the chest, 9 sets for the back, and 9 sets for the quads per week. That's 51 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 2 to RIR 3.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
