Training plan generator
Pick a goal, how many days you can train, and what equipment you have. You get a full week with sets, reps and rest for every exercise. No sign-up.
Want a push pull legs split instead? Try the 3-day push pull legs plan or the 6-day push pull legs plan.
Goal
Days per week
Equipment
Build muscle, 3 days a week, full gym.
For example Monday, Wednesday and Friday.
Day 1: Full body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 3 × 6-10 | 2 min |
| Bench press | 3 × 6-10 | 2 min |
| Barbell row | 3 × 8-12 | 60-90 s |
| Romanian deadlift | 3 × 8-12 | 60-90 s |
| Plank | 3 × 30-45 s | 60 s |
Day 2: Full body B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 6-10 | 2 min |
| Overhead press | 3 × 6-10 | 2 min |
| Lat pulldown | 3 × 8-12 | 60-90 s |
| Walking lunge | 3 × 8-12 | 60-90 s |
| Hanging knee raise | 3 × 10-15 | 60 s |
Day 3: Full body C
| Exercise | Sets × reps | Rest |
|---|---|---|
| Front squat | 3 × 6-10 | 2 min |
| Incline dumbbell press | 3 × 6-10 | 2 min |
| Seated cable row | 3 × 8-12 | 60-90 s |
| Hip thrust | 3 × 8-12 | 60-90 s |
| Dumbbell curl | 3 × 8-12 | 60-90 s |
Most sets should finish with one or two good reps left. Keep the rest times so the sets stay honest.
How to progress
Each exercise has a rep range. When you hit the top of the range on every set with good form, add a little weight next session and start again at the bottom of the range. Can't add weight? Add a rep, slow the lowering, or add a pause. Write down what you did so next week has something to beat.
New to keeping a log? Here's what to write in a gym diary.
Day 1 written as a Twaka log
Add the weight you used, like "Back squat 3x8 @ 80kg". Twaka reads the sets, reps and weight and keeps the progress for you.
Not sure how hard a set was? Here's how to log RPE.
General training information, not medical or coaching advice. If you have an injury or a health condition, talk to a qualified health professional before starting a new program.
Read the guide: Free Workout Plan Generator: 2, 3 or 4 Days a Week (Gym, Home or No Equipment)
Questions people ask
- How many days a week should a beginner lift?
- Two or three full body days is a common place to start. You practise each lift more than once a week and still have time to recover. Pick the number you can keep doing week after week. That matters more than finding the perfect split.
- Can I build muscle at home with just dumbbells?
- Yes, for a good while. Dumbbells and a bench cover pressing, rowing, squatting and hinging. The limit usually shows up when your heaviest pair starts to feel easy. Then you can slow the lowering, add pauses, do more reps, or switch to single-leg versions to keep the work hard.
- How many sets and reps should I do?
- It depends on the goal. For strength, lower reps on the big lifts, around 3 to 6. For muscle, moderate reps, around 6 to 12. For general fitness, a little higher, with a short conditioning finisher. The plan above uses those ranges. Most sets should end with a rep or two still in the tank.
- When should I add weight?
- When you hit the top of the rep range on every set with good form, add a little weight next session and work back up the range. If you can't add weight, add a rep instead. Writing each session down is the easiest way to know what to beat.
- What if I miss a session?
- Pick up where you left off. Do the next day in the plan rather than squeezing two sessions into one. One missed day doesn't undo anything.
Track this program in Twaka
Twaka is a training tracker for iPhone. Write each session the way you would say it, like "Back squat 3x8 @ 80kg", and it keeps the sets, weights and progress for you. It's on the App Store.
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