Beginner Strength Training Program (3 Day)
Foundational 3-day beginner strength plan. Each day trains a squat, hinge, push, pull, and core pattern with simple, safe progressions. Rest 60–90s between sets, use controlled tempo, and leave 1–2 reps in reserve.
Routines
Day 1 — Strength 101 A
Intro day with goblet squats, incline push-ups, and rows. Move well before moving heavy.
Beginner
37 mins
121 Kcal
Day 2 — Strength 101 B
Bench and pull emphasis. Keep 1–2 reps in reserve. Focus on solid positions.
Beginner
38 mins
134 Kcal
Day 3 — Strength 101 C
Hip-dominant day with lunges, vertical pulls, and core stability.
Beginner
42 mins
177 Kcal
