Beginner Strength Training Program (3 Day)
Squat, hinge, push, pull and core every session, three days a week with dumbbells. The simplest way into strength training, rests and reps given.
- Days per week
- 3
- Session length
- 37–42 min
- Exercises
- 19
- Level
- Beginner
- Equipment
- Dumbbell, Bodyweight, Cable +2
Your week
- MonDay 1 · Strength 101 A
- TueRest
- WedDay 2 · Strength 101 B
- ThuRest
- FriDay 3 · Strength 101 C
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Strength 101 A
Intro day with goblet squats, incline push-ups, and rows. Move well before moving heavy.
About 37 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Goblet SquatRest 75s | 3 × 8 | 75s | |
| 2 | Incline Push-up (on bench)Rest 60s | 3 × 10 | 60s | |
| 3 | Kettlebell DeadliftRest 75s | 3 × 8 | 75s | |
| 4 | Dumbbell One Arm Row (rack support)Rest 60s | 3 × 10 | 60s | |
| 5 | Dumbbell Standing Overhead PressRest 75s | 3 × 8 | 75s | |
| 6 | Dead BugRest 45s | 3 × 10 | 45s |
Day 2 — Strength 101 B
Bench and pull emphasis. Keep 1–2 reps in reserve. Focus on solid positions.
About 38 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Bench PressRest 75s | 3 × 8 | 75s | |
| 2 | Cable Wide Grip Lat PulldownRest 75s | 3 × 10 | 75s | |
| 3 | Dumbbell Romanian DeadliftRest 75s | 3 × 10 | 75s | |
| 4 | Dumbbell Split SquatRest 75s | 3 × 8 | 75s | |
| 5 | Cable Standing Face Pull (with rope)Rest 60s | 3 × 12 | 60s | |
| 6 | Cable Half Kneeling Pallof PressRest 60s | 3 × 12 | 60s |
Day 3 — Strength 101 C
Hip-dominant day with lunges, vertical pulls, and core stability.
About 42 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Kettlebell DeadliftRest 75s | 3 × 8 | 75s | |
| 2 | Forward LungeRest 75s | 3 × 8 | 75s | |
| 3 | Assisted Pull upRest 75s | 3 × 8 | 75s | |
| 4 | Dumbbell Standing Lateral RaiseRest 60s | 3 × 12 | 60s | |
| 5 | Glute Bridge Two Legs on FloorRest 60s | 3 × 12 | 60s | |
| 6 | Bird DogRest 45s | 3 × 12 | 45s | |
| 7 | Side PlankRest 45s | 3 × 30 | 45s |
About this plan
Three sessions a week, three sets of everything, and a squat, hinge, push, pull and core movement in every one. The load comes from dumbbells and a kettlebell rather than a barbell, which is what makes this a first strength programme rather than an intimidating one.
Day one runs goblet squats, incline push-ups from a bench, kettlebell deadlifts, one-arm rows, standing overhead press and dead bugs. Day two moves to dumbbell bench press, lat pulldown, Romanian deadlifts, split squats, face pulls and a half-kneeling Pallof press. Day three covers kettlebell deadlifts again, forward lunges, assisted pull-ups, lateral raises, glute bridges, bird dogs and a thirty-second side plank.
Rep ranges tell you what each lift is for. Squats, deadlifts and presses sit at eight, where the weight is heavy enough to build strength. Rows and pulldowns sit at ten. Face pulls, lateral raises and core work sit at twelve or more, because shoulders and trunk respond better to volume than to load and because those are the tissues most likely to complain if you rush them.
The incline push-up on day one and the assisted pull-up on day three are scalable on purpose. Raise the bench to make the push-up easier, lower it as you get stronger, and eventually put your hands on the floor. The assisted pull-up works the same way from the other direction — less assistance each month.
Three sets of eight is nine to twelve working sets per session, which is roughly forty-five minutes with honest rest. Take the rest. The single most common way a beginner programme stalls is turning it into a circuit.
Add weight when all three sets hit the top of the range with two reps still in reserve. On dumbbells that usually means a 2kg jump, which feels large at first and stops feeling large by the third month.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
