Skip to content
WKG
v2.49.0

Free beginner muscle-building program: 3-day hypertrophy routine

A free three-day beginner muscle-building program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.

Jeremy Tellier Updated on
  • beginner muscle-building
  • three-day program
  • gym workout
  • WorkoutGen
Your beginner muscle-building workout. WorkoutGen exercise demonstration. muscle gain

Your beginner muscle-building workout

Follow this session on Monday, Wednesday and Friday, with controlled repetitions and enough recovery between training days. Complete 1 round.

  1. Seated Cable Row, WorkoutGen exercise demonstration

    Seated Cable Row

    Sets

    1. 1 12 Reps Rest 60s
    2. 2 10 Reps Rest 60s
    3. 3 8 Reps Rest 60s
    4. 4 6 Reps Rest 0s
  2. Barbell Sumo Squat, WorkoutGen exercise demonstration

    Barbell Sumo Squat

    Sets

    1. 1 7 Reps Rest 150s
    2. 2 7 Reps Rest 150s
    3. 3 7 Reps Rest 150s
    4. 4 7 Reps Rest 150s
  3. Smith Machine Bench Press, WorkoutGen exercise demonstration

    Smith Machine Bench Press

    Sets

    1. 1 9 Reps Rest 120s
    2. 2 9 Reps Rest 120s
    3. 3 9 Reps Rest 120s
    4. 4 9 Reps Rest 120s
  4. Leg Press, WorkoutGen exercise demonstration

    Leg Press

    Sets

    1. 1 9 Reps Rest 120s
    2. 2 9 Reps Rest 120s
    3. 3 9 Reps Rest 120s
    4. 4 9 Reps Rest 120s
  5. Seated Smith Machine Shoulder Press, WorkoutGen exercise demonstration

    Seated Smith Machine Shoulder Press

    Sets

    1. 1 11 Reps Rest 90s
    2. 2 11 Reps Rest 90s
    3. 3 11 Reps Rest 90s
  6. Unilateral 45-Degree Leg Press, WorkoutGen exercise demonstration

    Unilateral 45-Degree Leg Press

    Sets

    1. 1 11 Reps Rest 90s
    2. 2 11 Reps Rest 90s
    3. 3 11 Reps Rest 90s

Who this beginner muscle-building program is for

This three-day muscle-building program is designed for beginners who want a clear gym routine without guessing which exercises, sets or rest times to follow. Start with controlled technique, keep the suggested repetitions in reserve and use the recovery days to arrive fresh for the next session.

Your seven-day schedule

Day Workout / Recovery
Monday Workout
Tuesday Recovery
Wednesday Workout
Thursday Recovery
Friday Workout
Saturday Recovery
Sunday Recovery

Before each workout

Warm up for five to ten minutes, then rehearse the first exercise with a very light load. Choose a load that lets you complete every planned repetition with stable technique.

Your free muscle-building program, adapted to you

WorkoutGen turns your goal, level, schedule and equipment into a personalized program you can follow and track in the app.

  • Personalized to your profile
  • Exercise videos
  • Tracking in the app
  • A free training program
34,583members train with WorkoutGen
4.7TrustpilotGoogle
Create my free program

A truly free app: native iOS, Android, Windows and Linux

  • iOS
  • Windows
  • Android

How to recover between sessions

Keep Tuesday, Thursday and the weekend for recovery, walking or gentle mobility. Sleep, regular meals and a gradual return to training matter more than adding another hard session.

How to replace an exercise

If an exercise is unavailable or uncomfortable, replace it with a movement for the same body area and keep the same series structure. Stop if pain changes your movement and choose a comfortable alternative.

Continue with the right guidance

Frequently asked questions

Who is this program for?
It is for beginners who want a simple three-day muscle-building routine in a gym and can perform the listed movements comfortably.

Which days should I train?
Train on Monday, Wednesday and Friday. Use the other four days for recovery, walking or gentle mobility.

How should I choose the load?
Choose a load that keeps your technique stable and leaves the stated number of clean repetitions available at the end of each series.

What should I do on recovery days?
Prioritize sleep, regular meals and light activity. Avoid adding another hard session when you are still sore or unusually tired.

Can I replace an exercise?
Yes. Choose an exercise for the same body area, keep the same series and rest structure, and avoid any movement that causes pain.