Is the routine really free?

Yes. Enter your email and the full 3-day routine appears on the page straight away and lands in your inbox.

How long does each session take?

About 45 minutes including warm-up, with 60 to 90 seconds of rest between sets.

Free training

My free 3-day gym routine for beginners

This is the exact week I hand people who want to start lifting properly and have no idea what to do once they're inside the gym. Drop your email and the full routine opens on the next page, plus a copy lands in your inbox to train from.

Three full-body sessions you can run on any three non-consecutive days
Exact movements, sets and reps — no guessing on the gym floor
A simple four-week progression so the same week keeps working

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The routine

Rest 60-90 seconds between sets. Leave one or two reps in the tank on every set — you should finish able to do one more, not wrecked.

Day 1

Full body — push emphasis

Goblet squat — 3 x 8-10
Dumbbell bench or machine chest press — 3 x 8-10
Seated row — 3 x 10-12
Dumbbell shoulder press — 2 x 10-12
Plank — 3 x 30 sec

Day 2

Full body — hinge emphasis

Dumbbell Romanian deadlift — 3 x 8-10
Lat pulldown — 3 x 10-12
Walking lunge — 3 x 10 each leg
Cable or dumbbell curl — 2 x 12
Dead bug — 3 x 8 each side

Day 3

Full body — glute emphasis

Hip thrust or glute bridge — 3 x 10-12
Leg press — 3 x 10-12
Incline dumbbell press — 3 x 10
Face pull or rear delt fly — 2 x 15
Side plank — 3 x 20 sec each side

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When you're ready for more

The 30-Day Gym Reset Guide

Thirty days written out session by session — warm-ups, progression tracking and the nutrition side. It picks up exactly where this free routine leaves off.

See the guides