If you're starting out, a full-body routine three days a week is one of the best things you can do. You practise each movement several times, recover well and don't need to spend two hours at the gym.
Here's an example. It's a starting point, not a law: adjust it to your level and your equipment.
How to set it up
Train three non-consecutive days, for example Monday, Wednesday and Friday. Each day is different to spread the work.
Day 1
- Squat: 3 sets of 6–8
- Bench press: 3 sets of 6–8
- Dumbbell row: 3 sets of 8–10 per arm
- Dumbbell Romanian deadlift: 2 sets of 8–10
- Plank: 3 sets of 20–30 seconds
Day 2
- Deadlift: 3 sets of 5
- Dumbbell overhead press: 3 sets of 8–10
- Lat pulldown: 3 sets of 8–10
- Lunges: 2 sets of 8 per leg
- Lying leg raises: 2 sets of 10
Day 3
- Goblet squat: 3 sets of 8–10
- Incline dumbbell press: 3 sets of 8–10
- Machine or barbell row: 3 sets of 8–10
- Hip thrust or glute bridge: 3 sets of 10
- Farmer's walk: 3 rounds of 20–30 metres
How much weight to use
Pick a weight that leaves you feeling you have two or three more reps at the end of each set (what your plan will show as @7–8). If you don't know what that means, read what RIR and RPE are.
How to add weight
Use a rep range. For example, on 3 sets of 8–10: start by doing 8 on every set. Once you get 10 on every set with good technique, add weight (2.5 kg on the bar, 1–2 kg on dumbbells) and start again from 8.
Rest times
- Main lifts (squat, deadlift, presses): 2–3 minutes.
- Everything else: 1–2 minutes.
With this, each session takes about 60 minutes.
Before you start
Warm up properly: I explain how in how to warm up before strength training. And if you're not sure how to do an exercise, start with the dumbbell version, which is easier to learn.
How long to follow it
As long as you keep adding weight, don't change it. Many beginners make progress for months with something like this. When you stall, it's time to adjust.
If you'd rather have a routine built for you, around your schedule, equipment and goals, take a look at the plans.