/Best 3 Months Workout Plan For Beginners
3 month plan

Best 3 Months Workout Plan For Beginners

Best 3 Month Workout Plan For Beginners

3 month plan

Beginners don’t need any advanced training programs and they definitely should not try to follow the routine of a professional bodybuilder. Beginners need to teach their muscles to contract and stretch in the necessary ways. This is called developing neurological pathways.

This is done by using free weights (barbells, dumbbells, bodyweight) that require you to balance and control the weight whilst stretching and contracting the muscles. However, in the beginning this should not be done with heavy weights. If you’ve ever seen a beginner do dumbbell bench presses, you’ll know that the dumbbells seem to have a mind of their own. It takes time to be able to balance the weights.

The program we are about to describe is a 12-week program that increases in difficulty as your body adapts. It is divided up into 3 sections, each with different exercises and training splits. It will work for those who want to lose fat and for those who wish to build muscle. It is your nutrition that will dictate what your body composition does.

Following this program will almost guarantee results.

Weeks 1-4Weeks 5-8Weeks 9-12
Day 1Whole BodyUpper BodyBack, Biceps
Day 2CardioLower BodyCardio
Day 3RestCardioLegs
Day 4Whole BodyUpper Body, CardioCardio
Day 5CardioLower BodyChest, Shoulders, Triceps
Day 6Whole Body, CardioRestRest
Day 7RestCardioRepeat Cycle (i.e. Back, Biceps)

(You can Download the PDF of the complete workout at the end)

 Weeks 1-4:

Whole Body Weights Workout:

      • Bench Press 3 x 8-10
      • Parallel Bar Dips 2 x as many reps as possible
      • Wide Grip Chins 3 x as many reps as possible
      • Upright Rows 3 x 8-10
      • Squats 3 x 8-10
      • Deadlifts 3 x 8-10

In the first couple of weeks use very light weights to get used to the movements. After that you should be ready to go a little heavier. But for the first four weeks there is no need to go to failure. The only exercises you will be training close to failure will be the bodyweight exercises like chin-ups and dips.


For beginners I would recommend utilizing low intensity cardio. While high intensity cardio has many benefits it is just too much for a total beginner. For your cardio, you need to train within the required heart rate which is around 65-75% of your maximum heart rate. To figure out your max heart rate you take 220 minus your age. Then find about 70% of that number.

For a 30 year old, the equation would look like this:

220-30=190bpm (beats per minute) 190 x 70% = 130bpm

So for a 30 year old the target heart rate would be approx. 130bpm.

The number of cardio sessions performed in a week is done depending on how fast your metabolism is. Those with very fast metabolisms looking to gain weight would be best to do only one session of cardio. Those who accumulate fat very easy or those who are doing this program to shed fat should do 4-5 sessions/week. But for those with average metabolisms the 3 sessions of cardio/week prescribed in the program should suffice.

For the first 4 weeks do 20 minutes of cardio/session, then decide if you are lean enough. If you think your fat levels are adequate and you are just looking to maintain, continue with the 20 minute sessions. However if you wish to continue to shed fat, bump the sessions up to 30 minutes and if necessary 40 minutes.

Perform the cardio separately to your weight sessions. Use whatever form of cardio you like.

Weeks 5-8:

For this part of the program, the body is split into upper and lower body workouts.

Upper Body:

      • Dumbbell Bench Press 3 x 8-10
      • Close Grip Bench Press 3 x 12
      • Barbell Rows 3 x 8-10
      • Dumbbell Rows 3 x 8-10
      • Upright Rows 2 x 8-10
      • Dumbbell Shrugs 2 x 8-10
      • Bent Laterals 2 x 12

Lower Body:

      • Squats 3 x 8-10
      • Leg Extensions 3 x 8-10
      • Leg Curls 3 x 12
      • Standing Calf Raises 3 x 10

Weeks 9-12:

Now the program splits up even further so that you get to concentrate on each muscle group. You need to begin to learn how to train with more intensity as well as being able to feel the muscles working. This will speed up your results and ensure you stay injury free.

Back, Biceps:

      • Close Grip Chins 3 x as many as possible
      • T-Bar Rows 3 x 8-10
      • Dumbbell Rows 2 x 10
      • Good Mornings 2 x 15
      • Barbell Curls 4 x 10


      • Squats (all the way down) 4 x 8-10
      • Lunges 3 x 10 each leg
      • Stiff Legged Deadlifts 3 x 15
      • Leg Curls 2 x 12
      • Standing Calf Raises 4 x 8-10

Chest, Shoulders, Triceps:

      • Bench Press 3 x 10
      • Incline Dumbbell Bench Press 3 x 8-10
      • Military Press 2 x 15 (higher reps to protect joints)
      • Side Laterals 2 x 10
      • Bent Over Laterals 2 x 10
      • Pushdowns 3 x 10
      • Skull crushers 3 x 12

Things to remember :

1.Each workout aim to slightly increase weight or reps on each exercise. As a beginner this should be possible practically every workout. If at any time the workout is too tough, tone down the intensity.

2.Throughout the program do your best to learn as much as possible about nutrition.

3.Do not miss workouts.

4.Each workout should take about 45 minutes to complete utilizing 1-2 minutes’ rest between sets. Make sure you control the eccentric (negative or lowering) and power through the concentric (raising) portion of the rep. Use weights that challenge you but still enable you to use perfect form.

As a beginner , 12 Principles You Should Know Before Going Gym

Results to expect:

Beginners respond extremely well to proper training because the body is unfamiliar with the stimulus weight training provides. This means that in the first few months of training, provided you follow this program to the tee and eat well, you can expect some fantastic results!

However, all too often beginners start their programs with the thought of looking like Arnold at the end of a couple of months of training.

I have seen so many people train for only a few months only to quit because their results didn’t live up to their expectations. Shoot for a realistic goal.

In my opinion, if you follow the program provided for the full 12 weeks (approx. 3 months) and you’re eating correctly you can expect up to 4.5 kg of muscle gain. While everyone gains at different rates, I know from experience that 10lbs is a reasonable goal for a beginner.

One tip I have for those just starting out is to avoid playing the scale game. Don’t put on weight just to say, “Look how much weight I’ve gained!” If you rush the majority will be fat. Use the mirror as your progress gauge.

Download The Complete Workout Plan Here .

Best Workout plan For beginners 3 Month plan for Muscle Gain India

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Owner of Muscle Gain India , this platform. Software Er. by profession. Love to Workout and helping others to be their stronger Version.