Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split

Following the right workout program yield better results and enables you to perform exercises for each muscle in every workout session. That’s why I’ve created a 2, 3, and 4-day full-body workout routine for beginners with PDF. So if you recently decided to lift weights, you can do one of the full-body workout routines to build muscle strength and mass.

I’ll share three different full-body workout routines for beginners, such as

  • Beginner’s 2 Days a Week Total Body Workout Routine For Male and Female
  • 3 Day Full Body Workout Routine for Beginners
  • 4 Day Whole Body Workout Plan for Beginners
Related: 1 Hour Gym Workout For Beginners To Build Muscle

Before jumping directly onto the workout plans, here are some questions and answers related to full-body workouts and routines that you may want to know as a beginner.

Is Full Body Workout Good for Beginners?

Total body training is ideal for beginners because it allows you to work on each muscle in each workout session.

Doing a whole body workout routine boosts strength, builds up muscles, and improves overall health. 14 Reasons You Should Be Doing Whole-Body Training – Bodybuilding.

However, you primarily have to do compound exercises as a beginner because they work on multiple muscles at a time.

You can start your training with a total body workout routine, and once you gain strength, you can move on to upper/lower and push-pull split workouts.

Full Body Workout vs Split Training

Full body training and split training have their own pros and cons.

The full-body workout routine helps you boost strength and endurance, burn more calories, and aid in weight loss. While the split training stimulates more muscle growth.2 A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength of Conditioning Research

As a beginner, you should focus on building strength in the initial time. Then, once you develop strength and power, you can do a heavyweight split workout program to maximizes muscles mass.

Related: 5 Day Compound Workout Routine To Build Muscle

How Many Days Should A Beginner Workout?

Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split
Bench press

Working out two to four days a week is suitable for beginners.

I trained three times a week when I was a beginner. Then, I did a three-day compound workout routine for a couple of months before started 4-day routine.

Depending on your fitness level, you can choose a two, three, or four-day workout routine.

Whichever workout program you follow, make sure you frequently exercise to see visible results.

Check out: How Long Does It Take To Build Noticeable Muscle?


List of Exercises with how-to instructions that you can use in your workout schedule.

  1. 20+ Dumbbell Compound Exercises
  2. Best Chest And Shoulder Workout To Build Muscle
  3. Top 7 Back Workout For Mass Gain
  4. Dumbbell Leg Exercises (An Ultimate Guide)
  5. Best Glute And Hamstring Workout
  6. Biceps And Triceps Workout At The Gym (With PDF)

2 Days a Week Total Body Workout Routine For Beginner Male and Female

If you are a newbie and recently decided to get fit and strong, you can do this 2-day full-body workout plan.

You’ll do a couple of exercises for each muscle in this 2-day total body workout routine that can help you boost strength and beef up muscles over time.

This two days workout program includes various compound workouts that will help you build up several muscles simultaneously.

You’ll need gym access to do this workout program. However, if you work out at home, you can follow this bodyweight home workout routine.

Make sure you warm-up for at least 5 minutes to get yourself ready to lift weights. You can do treadmill runs, bicycling, jumping jacks, or burpees as warm-up exercises.

Day 1 – Monday

ExerciseMuscles WorkedRepsRest
Smith Machine Back SquatLegs15, 12, 102-3 mins
Dumbbell LungesLegs10 x 21-2 mins
Bench PressChest10 x 22-3 mins
DB Incline Bench PressChest10 x 22-3 mins
Overhead PressShoulder10 x 22-3 mins
Upright RowShoulder, Back10 x 22-3 mins
Bench DipsTriceps10 x 21-2 mins
Beginner 2 days a week workout plan

Day 2 – Thursday

ExerciseMuscles WorkedRepsRest
Conventional DeadliftLegs and Back6, 5, 42-3 mins
Lat PulldownBack10 x 21-2 mins
Seated Cable RowingBack10 x 22-3 mins
Single Arm DB RowingBack10 x 22-3 mins
Face pullRear Delt &
Upper Trap
10 x 22-3 mins
Barbell CurlBiceps10 x 22-3 mins
Hamstring CurlHamstrings10 x 21-2 mins
Glutes BridgeGlutes10 x 21-2 mins
2-day beginner workout routine

Pro Tips:

  1. You can increase or decrease the number of reps and sets depending on your fitness level.
  2. You can replace any exercise that is difficult for you to perform.
  3. If you like to reduce or increase the intervals time betweens sets, you can.
  4. You can also increase or decrease the number of exercises from the individual workout session.

3 Day Full Body Workout Routine for Beginners

3 Day Full Body Workout Routine for Beginners
Deadlift

This 3-day full-body workout routine is suitable for those beginners who work out more than two times a week.

Working out three days a week produces slightly similar results in “lean mass and strength” compared to working out six times a week – shown in 8-week research published by the International Journal of Sports Science. 3Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training – International Journal of Exercise Science

However, the results won’t be the same always. It is because everyone’s body responds differently.

So you’ll need to check your progress continuously and make changes whenever necessary.

Okay, let’s see what exercises you’ll do in beginner’s 3 days a week gym workout plan.

Day 1 – Monday

ExerciseMuscles WorkedRepsRest
Smith Machine Back SquatLegs15, 12, 102-3 mins
Dumbbell LungesLegs10 x 21-2 mins
Incline Bench PressChest10 x 22-3 mins
DB Incline Bench PressChest10 x 22-3 mins
Overhead PressShoulder10 x 22-3 mins
Incline DB IYT RaisesShoulder & Back10 x 22-3 mins
Bench DipsTriceps10 x 21-2 mins
Plank and Side PlankCore1 x 130-60 sec
3 Day Full Body Workout Routine for Beginners

Day 2 – Wednesday

ExerciseMuscles WorkedRepsRest
DeadliftLegs and Back6, 5, 42-3 mins
Lat PulldownBack10 x 21-2 mins
Seated Cable RowingBack10 x 22-3 mins
Single Arm DB RowingBack10 x 22-3 mins
Face pullRear Delt &
Upper Trap
10 x 22-3 mins
Barbell CurlBiceps10 x 22-3 mins
Hamstring CurlHamstrings10 x 21-2 mins
Glutes BridgeGlutes10 x 21-2 mins
Reverse CrunchesCore10 x 230-sec
Beginner3 days a week total body workout plan

Day 3 – Friday

ExerciseMuscles WorkedRepsRest
Incline Bench PressChest10 x 22-3 mins
Dumbbell PulloverChest and Lats8 x 21-2 mins
Bent-arm Lateral RaiseShoulder8 x 22-3 mins
Upright RowBack and Shoulder8 x 22-3 mins
Bent-Over RowBack10 x 22-3 mins
Barbell JammersLegs, Shoulder,
and Chest
10 x 22-3 mins
DB Squat to Calf RaiseLegs10 x 21-2 mins
Hip ThrustHips and Glutes10 x 21-2 mins
3-day full-body gym workout routine for beginners

Workout Comparison Between 2 vs 3 Days Workout Training

Training three times a week will generate better results compared to working out two times a week.

Several studies suggested high-frequency training build strength and maximizes muscle growth.

The 3-day full-body workout program allows you to train your major muscles twice a week compared to 2 days workout routine.

Whether you work out two days to three days a week, you’ll need to be consistent to see noticeable results over time.

4 Day Beginner Whole Body Workout Plan For Strength & Mass

If you feel you should work out four times a week, you can follow this workout schedule.

This 4-day total body workout program will help you build up strength and mass as time goes by.

Let’s see what exercises you’ll do in the four-day complete body workout program.

Day 1 – Monday

ExerciseMuscles WorkedRepsRest
Smith Machine Back SquatLegs15, 12, 102-3 mins
Dumbbell LungesLegs10 x 21-2 mins
Incline Bench PressChest10 x 22-3 mins
DB Incline Bench PressChest10 x 22-3 mins
Overhead PressShoulder10 x 22-3 mins
Single-Arm Dumbbell RowBack10 x 22-3 mins
Lat PulldownBack10 x 21-2 mins
A 4-day beginner workout program

Day 2 – Tuesday

ExerciseMuscles WorkedRepsRest
DeadliftLegs and Back6, 5, 42-3 mins
Machine Leg PressLegs10 x 21-2 mins
ChinupsBack and BicepsAMRAP1-2 mins
Seated Cable RowingBack10 x 22-3 mins
Face pullBack and Shoulder10 x 22-3 mins
Lateral RaiseShoulder10 x 22-3 mins
Narrow Grip Bench PressTriceps and Chest10 x 22-3 mins
Hamstring CurlHamstrings10 x 21-2 mins
Glutes BridgeGlutes10 x 21-2 mins
gym workout routine for beginners

Day 3 – Thursday

ExerciseMuscles WorkedRepsRest
Sumo DeadliftLegs6, 5, 42-3 mins
PushupChest10 x 21-2 mins
Incline Bench PressChest10 x 22-3 mins
Arnold PressShoulder10 x 22-3 mins
Barbell Upright RowShoulder10 x 22-3 mins
Bench DipsTriceps10 x 22-3 mins
T RowingBack10 x 21-2 mins
Front PlankCore45-60seconds
Side PlankCore20-30seconds
beginner’s gym workout plan

Day 4 – Friday

ExerciseMuscles WorkedRepsRest
Bench PressChest10 x 22-3 mins
DB Incline Bench PressChest10 x 22-3 mins
Rope PushdownTriceps10 x 22-3 mins
Dumbbell IYT RaisesBack and Shoulder10 x 22-3 mins
Leaning Lateral RaiseShoulder10 x 22-3 mins
Lat PulldownBack10 x 22-3 mins
Seated RowingBack10 x 22-3 mins
Glutes BridgeGlutes10 x 21-2 mins

How Long Should You Do Full-Body Workouts As a Beginner?

Doing full-body workouts for two to three months will help you build up strength and scale-up for upper/lower, and PPL split.

Eat well, sleep well, and work out continuously to improve your fitness level and physique.

Diet is a different topic, so I’ll not talk much about it.

If you like, you can check out the highest protein foods and whey isolate protein that can help you gain muscles.

Full Body Beginners Workout Routine PDF


References

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