3 days a week beginner body transformation plan

Transform your body with this comprehensive 12-week beginner program designed for those ready to make a change. Comprising three workouts each week, this plan focuses on building strength and endurance through a mix of foundational exercises, including bench presses, squats, and deadlifts. Each session is structured to maximize your gains while ensuring proper recovery, making it perfect for newcomers to the gym. Get ready to see results as you commit to this engaging and effective training regimen!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

you can do dumbbells or barbell for chest but I rec trying both and sticking to what feels better

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Squat (Barbell)

WORKOUT A

Lat Pulldown

Barbell Row

Deadlift (Barbell)

Bicep Curl (Barbell)

WORKOUT B

Leg Press

Seated Calf Raise

Hack Squat

Hip Abductor (Machine)

WORKOUT C

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