Skip to content
WKG
v2.47.6

Free beginner strength program: 3-day gym foundation

A free three-day beginner strength 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 strength
  • three-day program
  • gym workout
  • WorkoutGen
Your beginner strength workout. WorkoutGen exercise demonstration. strength

Your beginner strength workout

Follow this session on Monday, Wednesday and Friday, with controlled repetitions and enough recovery between training days. Complete 1 round.

  1. Incline Dumbbell Press, WorkoutGen exercise demonstration

    Incline Dumbbell Press

    Sets

    1. 1 12 Reps Rest 60s
    2. 2 10 Reps Rest 60s
    3. 3 8 Reps Rest 60s
    4. 4 6 Reps Rest 0s
  2. Supinated Bent-Over Row, WorkoutGen exercise demonstration

    Supinated Bent-Over Row

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
    4. 4 15 Reps Rest 60s
  3. Incline Bench Front Raise, WorkoutGen exercise demonstration

    Incline Bench Front Raise

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
  4. Barbell Walking Lunges, WorkoutGen exercise demonstration

    Barbell Walking Lunges

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
  5. Sumo Deadlift, WorkoutGen exercise demonstration

    Sumo Deadlift

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
  6. Dumbbell Lunges, WorkoutGen exercise demonstration

    Dumbbell Lunges

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s

Who this beginner strength program is for

This three-day strength 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 strength 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
32,585members train with WorkoutGen
4.7TrustpilotGoogle
Create my free program

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

  • iOS
  • Windows
  • Android

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 strength 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.