Free beginner weight-loss gym program: 3-day routine
A free three-day beginner weight-loss program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
- beginner weight-loss
- three-day program
- gym workout
- WorkoutGen
weight loss Your beginner weight-loss workout
Follow this session on Monday, Wednesday and Friday, with controlled repetitions and enough recovery between training days. Complete 3 rounds with 45 seconds of recovery between rounds.
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Shadow Boxing
Sets
- 1 20 s Rest 40s
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Kneeling Cable Crunch
Sets
- 1 20 s Rest 40s
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Plank
Sets
- 1 20 s Rest 40s
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Arm Bike
Sets
- 1 20 s Rest 40s
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Cross-Body Crunch
Sets
- 1 20 s Rest 40s
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Dynamic Superman Plank
Sets
- 1 20 s Rest 40s
Who this beginner weight-loss program is for
This three-day weight-loss program is designed for beginners who want a clear gym routine without guessing which exercises, sets or rest times to follow. Start with controlled technique, keep the suggested repetitions in reserve and use the recovery days to arrive fresh for the next session.
Your seven-day schedule
| Day | Workout / Recovery |
|---|---|
| Monday | Workout |
| Tuesday | Recovery |
| Wednesday | Workout |
| Thursday | Recovery |
| Friday | Workout |
| Saturday | Recovery |
| Sunday | Recovery |
Before each workout
Warm up for five to ten minutes, then rehearse the first exercise with a very light load. Choose a load that lets you complete every planned repetition with stable technique.
Your free weight-loss program, adapted to you
WorkoutGen turns your goal, level, schedule and equipment into a personalized program you can follow and track in the app.
- Personalized to your profile
- Exercise videos
- Tracking in the app
- A free training program
How to recover between sessions
Keep Tuesday, Thursday and the weekend for recovery, walking or gentle mobility. Sleep, regular meals and a gradual return to training matter more than adding another hard session.
How to replace an exercise
If an exercise is unavailable or uncomfortable, replace it with a movement for the same body area and keep the same series structure. Stop if pain changes your movement and choose a comfortable alternative.