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Alright, let’s be honest, starting a strength training plan can feel like stepping into a foreign language. Dumbbells, barbells, squats, presses… where do you even start? If you’ve ever walked into the gym thinking, “Do I just pick things at random?”, you’re not alone. That’s exactly why a clear strength training plan is a game-changer.
In this post, I’m giving you three beginner-friendly weekly plans so you can lift confidently, see results, and enjoy your workouts. We’ll cover:
- 3-Day Full-Body Split – perfect for total beginners hitting all muscles each session.
- 3-Day Mixed Split – Full Body, Lower Body, Upper Body.
- 4-Day Split – 2 Upper Body, 2 Lower Body Days for slightly more frequency.
By the end, you’ll have a complete roadmap to train safely, progressively, and with confidence, whether at home or in the gym.
Plan 1: 3-Day Full-Body Beginner Split
Perfect for beginners who want total-body coverage without worrying about muscle group splits. Ideal for weight workouts for beginners, home exercise for beginners, or strength workouts for women gym.
Day 1 – Full Body:
- Squats (3×10) – bodyweight or dumbbells
- Dumbbell Bench Press (3×10)
- Bent-over Rows (3×10)
- Glute Bridges (3×12)
- Plank (3×30 seconds)
Day 2 – Rest or Active Recovery:
- Light cardio, stretching, or 20-minute body weight workout
- Focus on mobility and gentle movement
Day 3 – Full Body:
- Lunges (3×10 per leg)
- Dumbbell Shoulder Press (3×10)
- Deadlifts (3×12)
- Side-Lying Leg Lifts (3×12)
- Bird-Dog or Back Extensions (3×12)
Day 4 – Rest or Optional Recovery:
- Home exercise for beginners, gentle yoga, or light walking
Day 5 – Full Body:
- Step-Ups (3×10 per leg)
- Dumbbell Rows (3×10)
- Dumbbell Bicep Curls (3×12)
- Dumbbell Tricep Kickbacks (3×12)
- Plank with Shoulder Tap (3×30 seconds)
Day 6 – Optional Active Recovery:
- Short session with simple bodyweight exercises or 5-minute weight workout
Day 7 – Rest
- Focus on sleep, recovery, and prepping for the next week
Tip: Pair this plan with Beginner’s Guide to Lifting Form: 5 Essential Moves to Master for safe technique, and check your volume with How Many Reps & Sets Do You Really Need as a Beginner?.
Plan 2: 3-Day Mixed Split (Full/Lower/Upper)
This one’s for beginners ready to slightly increase training frequency while still keeping it manageable.
Day 1 – Full Body:
- Squats (3×10)
- Dumbbell Bench Press (3×10)
- Bent-over Rows (3×10)
- Plank (3×30 seconds)
Day 2 – Lower Body:
- Lunges (3×10 per leg)
- Romanian Deadlifts (3×12)
- Standing Calf Raises (3×15)
- Glute Bridges (3×12)
Day 3 – Rest
Day 4 – Upper Body:
- Dumbbell Shoulder Press (3×10)
- Bicep Curls (3×12)
- Tricep Kickbacks (3×12)
- Lat Pulldowns or Resistance Band Rows (3×10)
Day 5 – Rest
Day 6 – Optional Full Body or Dumbbell Focus:
- Dumbbell presses, rows, squats, glute bridges
- Can be adapted for home dumbbell workouts
Day 7 – Rest
Tip: This split pairs well with strength training workouts for women gym or home strength training, letting you hit major muscle groups while recovering effectively.
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Plan 3: 4-Day Split (2 Upper / 2 Lower)
For beginners who want to train slightly more frequently, this split separates upper and lower body days to allow more focus on each area.
Day 1 – Upper Body 1:
- Dumbbell Bench Press (3×10)
- Dumbbell Rows (3×10)
- Shoulder Press (3×10)
- Push-ups (3×8–10)
Day 2 – Lower Body 1:
- Squats (3×10)
- Deadlifts (3×12)
- Glute Bridges (3×12)
- Standing Calf Raises (3×15)
Day 3 – Rest or Light Activity:
- Optional home exercise for beginners or simple dumbbell routine
Day 4 – Upper Body 2:
- Lat Pulldowns or Resistance Band Rows (3×10)
- Bicep Curls (3×12)
- Tricep Kickbacks (3×12)
- Lateral Raises (3×10)
Day 5 – Lower Body 2:
- Lunges (3×10 per leg)
- Romanian Deadlifts (3×12)
- Step-Ups (3×12 per leg)
- Side-Lying Leg Lifts (3×12)
Day 6 – Optional Active Recovery:
- 5-minute weight workout or light bodyweight exercises
Day 7 – Rest
Tips for Making Any Plan Work
- Warm-up & cool down: Spend 5–10 minutes on mobility or light cardio before and after sessions.
- Track your progress: Log exercises, weights, reps, and sets.
- Progress gradually: Increase weights, reps, or sets as you get stronger.
- Consistency over perfection: Even short 10-minute workouts with weights count.
- Pair with nutrition: Protein, hydration, and optional supplements support recovery and gains.
Read These Next
- Beginner’s Guide to Lifting Form: 5 Essential Moves to Master
- How Many Reps & Sets Do You Really Need as a Beginner?
- The Best Beginner-Friendly Strength Training Split
- Creatine for Women: How It Boosts Strength and Muscle for Beginners
Conclusion
Whether you choose the 3-day full-body, 3-day mixed, or 4-day upper/lower split, this strength training plan give beginners structure, clarity, and confidence.
Combine them with proper form, reps & sets, and recovery strategies to build strength, tone, and consistency. Stick to your plan, enjoy the process, and celebrate progress every week, you’ve got this!
Next Steps
“Consistency beats intensity, small, smart steps build strength that lasts.”
Read This Next: Beginner’s Guide to Lifting Form: 5 Essential Moves to Master
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