About this workout
Most people fail in the gym not because they train badly, but because they have no plan for what comes next. This roadmap fixes that. It gives you a proven full body plan to start with today, then lays out the entire path from beginner to advanced, so you always know your next step. Master the fundamentals here, then progress through the exact programs that suit each stage of your journey. Print it, start the workout below, and follow the map. Years from now you will still be building on the foundation you lay right now.
Who This Program Is For
- You are starting out, or restarting, and want a clear long-term plan.
- You can train three days a week to begin.
- You have access to a gym.
- You want to understand the whole journey, not just this week's workout.
Who this is NOT for: nobody really; the starting workout suits beginners, and the roadmap guides everyone. Advanced lifters can jump straight to the later stages it points to.
What You'll Need
- A gym with barbells, dumbbells, cables and machines.
- A willingness to master the basics before chasing advanced methods.
- A log to track progress through every stage of the map.
The Program
Start with this full body plan three days a week to build your foundation. It is the same proven beginner structure that has built countless lifters. Once you can run it confidently and have added real weight to the bar, the How to Progress section maps exactly where to go next.
| Day 1 | |||
|---|---|---|---|
| Full Body A | |||
| Exercise | Sets | Reps | Rest |
| Goblet Squat | 3 | 10-12 | 90 sec |
| Dumbbell Bench Press | 3 | 10-12 | 90 sec |
| Seated Cable Rows | 3 | 10-12 | 90 sec |
| Dumbbell Shoulder Press | 3 | 12 | 75 sec |
| Plank | 3 | 30-45 sec | 45 sec |
| Day 2 | |||
|---|---|---|---|
| Full Body B | |||
| Exercise | Sets | Reps | Rest |
| Romanian Deadlift | 3 | 10 | 90 sec |
| Lat Pulldown | 3 | 10-12 | 90 sec |
| Push Ups | 3 | To failure | 60 sec |
| Walking Lunge | 3 | 10 each leg | 75 sec |
| Cable Crunch | 3 | 15 | 45 sec |
| Day 3 | |||
|---|---|---|---|
| Full Body C | |||
| Exercise | Sets | Reps | Rest |
| Leg Press | 3 | 12-15 | 90 sec |
| Incline Dumbbell Bench Press | 3 | 10-12 | 90 sec |
| One Arm Dumbbell Row | 3 | 10-12 each arm | 60 sec |
| Dumbbell Curls | 3 | 12 | 45 sec |
| Standing Calf Raise | 3 | 15 | 45 sec |
How to Progress
This is the roadmap. Follow the stages in order as you develop.
Stage 1, Beginner (months 0 to 3). Run the full body plan above three days a week. Add weight whenever you complete all your reps with good form. The 90 Day Workout Plan for New Lifters is the same idea with a fuller structure. Master the fundamental movements here.
Stage 2, Late Beginner (months 3 to 9). Move to a structured strength plan like the 5x5 Strength Program for Beginners or the 3 Day Full Body Workout for Beginners. Keep adding weight steadily; this is the fastest growth of your life.
Stage 3, Intermediate (months 9 to 24). Progress to a split as your recovery allows: the 4 Day Upper Lower Split, the 5 Day Muscle Building Split for Intermediate Lifters, or the Push Pull Legs: 6 Day Split for Muscle and Strength. Add specialization blocks for lagging body parts as needed.
Stage 4, Advanced (years 2 and beyond). Use advanced methods and specialization: the Powerbuilding Program: 4 Day Split, the German Volume Training Program: 10x10, or the Conjugate Training Program for Bodybuilders. By now you know your body and can bulk, cut and specialize with intent.
Warm-Up and Recovery Notes
Warm up with five minutes of easy cardio and a light set of your first exercise, at every stage of the journey. Good habits early last a lifetime.
Recovery scales with your training. As a beginner, three days with rest between is plenty; as you advance, sleep, nutrition and deloads become ever more important. Respect recovery and you will keep progressing for years.
Nutrition and Supplementation
Nutrition supports every stage. Eat enough protein, around 0.8 to 1 gram per pound of bodyweight, and adjust your calories to your goal: a slight surplus to build, a deficit to lean out.
Support: protein powder to hit protein at any stage, creatine monohydrate at 5 grams a day, and a daily multivitamin. These stay useful your entire journey.
FAQ
How long until I am advanced? Genuinely advanced training is years away, and that is fine. Most people are intermediate for a long time and make excellent progress there. Do not rush to advanced methods you do not need yet.
How do I know when to move to the next stage? When your progress on the current plan slows and you are recovering well, it is time to add volume or complexity. The stages above give you the exact next step.
Can I skip ahead? Do not skip the fundamentals. Advanced methods work only on a foundation of strength and technique built in the earlier stages. Earn each stage and everything works better.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.