If you are new to the gym, a full-body routine three days a week is one of the simplest ways to build strength and muscle. This plan lists the exercises, sets, reps and rest times for each day, how to add weight without hurting yourself, and the signs it is time to change.
Beginners recover quickly and learn movements by repeating them often. Training each major muscle group three times a week gives you plenty of practice and stimulus, and the rest day in between lets you recover. A body-part split, where each muscle is trained once a week, is slower for most new lifters.
Train Monday, Wednesday and Friday, or any three non-consecutive days.
Squat or leg press, 3 sets of 8 to 10. Bench press or dumbbell press, 3 sets of 8 to 10. Seated cable row or dumbbell row, 3 sets of 8 to 10. Overhead dumbbell press, 2 sets of 10. Plank, 2 sets of 30 seconds.
Rest 90 to 120 seconds between the big exercises and about 60 seconds between the smaller ones.
Romanian deadlift or hip hinge with dumbbells, 3 sets of 8 to 10. Lat pulldown or assisted pull-up, 3 sets of 8 to 10. Incline dumbbell press or push-up, 3 sets of 8 to 12. Goblet squat, 2 sets of 10 to 12. Biceps curl and triceps pushdown, 2 sets of 10 to 12 each.
Alternate A and B across the week, so one week is A-B-A and the next is B-A-B.
Choose a weight that you can lift for the target reps with two or three reps left in reserve. When you complete every set at the top of the rep range with good form, add the smallest weight increase available, for example 1 to 2.5 kg on the upper body and 2.5 to 5 kg on the lower body.
If you cannot reach the lower end of the rep range, keep the same weight next time. This approach is called progressive overload, and it is the engine behind all strength gains.
Most beginners can run a plan like this for two to four months. When you stop adding weight for several weeks even though sleep and food are in order, move to an upper-lower split or a program with more volume.
Learn the main lifts with light weights or from a qualified coach first. Eat enough protein, sleep 7 to 9 hours and see a doctor before starting if you have a medical condition.