The Ultimate 3-Day Full-Body Workout Routine for Beginners

If you are a beginner or intermediate gym junkie, you don’t have to follow the routines of advanced fitness enthusiasts. We know the feeling of how much you want to achieve those body goals like them, but don’t worry, you’ll get there soon.

Our fitness team have provided you with a 3-day full-body workout routine that is ideal for you. This full-body routine is a basic one and it is not designed for specialized training.

One of our expert’s advice is to make sure that the routine you’d go for will best fit your level of fitness, your schedule and goals, and your experience. So what are you waiting for? Shall we begin?

The Ultimate 3-Day Full-Body Workout Routine for Beginners

3-Day Full-Body Workout Routine

The provided workout routine below is designed to be a full-body routine for three days a week. Once again, this routine is ideal for beginners and intermediate gym goers.

To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. Good luck!

Day 1

Barbell Bench Press

Let’s start with the exercise that targets your chest. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Buff Dudes.

Dumbbell Bent-Over Row

This exercise will target your back. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of ScottHermanFitness.

Barbell Standing Military Press

For the third exercise, this one targets your shoulders. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of ScottHermanFitness.

Barbell Squat

After your shoulder workout, it’s time to work on your upper legs. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Buff Dudes.

EZ Bar Curl

Now it’s time to do a workout that will target your biceps. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of MrSupplement.com.au.

Cable Rope Triceps Pushdown

This exercise targets your triceps. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Stylecraze Fitness.

Hanging Leg Raise

For the last exercise for day one, this type of exercise will target your abs. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of ScottHermanFitness.

Day 2

The exercises for your second day of training, we will start again with the exercise that targets your back to your abs.

Pull Ups

Let’s start with the exercise that targets your back. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Calisthenicmovement.

Dumbbell Alternate Bicep Curl

Now it’s time to do a workout that will target your biceps. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Howcast.

Dumbbell Incline Bench Press

Let’s start with the exercise that targets your chest. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of ScottHermanFitness.

Barbell Triceps Extension

Now it’s time to do a workout that will target your biceps. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of ScottHermanFitness.

Dumbbell Arnold Press

For the fifth exercise, this one targets your shoulders. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Rebecca Blankfield.

Leg Press

After your shoulder workout, it’s time to work on your upper legs. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Instructionalfitness.

Crunches

For the last exercise for day two, this type of exercise will target your abs. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of LIVESTRONG.COM.

Day 3

We’re finally in the last day and routine. Hang on there, we’re almost there!

Air Bike and Plank

These exercises both targets your abs.  Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of thebodytoningblog and ScottHermanFitness.

EZ Bar Decline Close Grip Skull Crusher

This exercise targets your triceps. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of HEALTH & FITNESS.

Barbell Preacher Curl

Now it’s time to do a workout that will target your biceps. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of KAGED MUSCLE.

Dumbbell One Arm Row

This exercise will target your back. Do this workout for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of Howcast.

Dumbbell Lateral Raise

For the fifth exercise, this one targets your shoulders. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of LIVESTRONG.COM.

Standing Calf Raises

This second to the last exercise targets your lower legs. Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of BPI Sports.

Dumbbell Incline Fly

For the last exercise, it targets your chest.  Do this exercise for 1 minute with 8 reps and sets of 3.

Below, we have provided you with a YouTube barbell bench press tutorial courtesy of  LIVESTRONG.COM.

There you have it! We hope that this 3-day full-body workout routine will help you get in shape in no time.

Don’t forget to share this routine with your fitness buddies! Good luck on your fitness journey with Vivotion!

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