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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.

Jeremy Tellier Updated on
  • beginner weight-loss
  • three-day program
  • gym workout
  • WorkoutGen
Your beginner weight-loss workout. WorkoutGen exercise demonstration. 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.

  1. Shadow Boxing, WorkoutGen exercise demonstration

    Shadow Boxing

    Sets

    1. 1 20 s Rest 40s
  2. Kneeling Cable Crunch, WorkoutGen exercise demonstration

    Kneeling Cable Crunch

    Sets

    1. 1 20 s Rest 40s
  3. Plank, WorkoutGen exercise demonstration

    Plank

    Sets

    1. 1 20 s Rest 40s
  4. Arm Bike, WorkoutGen exercise demonstration

    Arm Bike

    Sets

    1. 1 20 s Rest 40s
  5. Cross-Body Crunch, WorkoutGen exercise demonstration

    Cross-Body Crunch

    Sets

    1. 1 20 s Rest 40s
  6. Dynamic Superman Plank, WorkoutGen exercise demonstration

    Dynamic Superman Plank

    Sets

    1. 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
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Create my free program

A truly free app, on iPhone, Android, and PC

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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.

Continue with the right guidance

Frequently asked questions

Who is this program for?
It is for beginners who want a simple three-day weight-loss routine in a gym and can perform the listed movements comfortably.

Which days should I train?
Train on Monday, Wednesday and Friday. Use the other four days for recovery, walking or gentle mobility.

How should I choose the load?
Choose a load that keeps your technique stable and leaves the stated number of clean repetitions available at the end of each series.

What should I do on recovery days?
Prioritize sleep, regular meals and light activity. Avoid adding another hard session when you are still sore or unusually tired.

Can I replace an exercise?
Yes. Choose an exercise for the same body area, keep the same series and rest structure, and avoid any movement that causes pain.