The routine
Full body · 3 days / week
- Barbell Squat 3 × 5
- Barbell Bench Press - Medium Grip 3 × 5
- Bent Over Barbell Row 3 × 5
- Barbell Shoulder Press 3 × 5
- Barbell Deadlift 1 × 5
Best for your first 3 to 6 months of training.
Beginner Full-Body Workout
Full body · 3 days / week
If you are new to lifting, a full-body routine three times a week is the fastest way to build strength and learn the main lifts. This plan hits every major muscle group each session with the five compound movements that matter most.
Run it three non-consecutive days a week (for example Monday, Wednesday, Friday). Add a little weight whenever you complete all your sets with good form.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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How many days a week should a beginner train?
Three full-body sessions a week, with a rest day between them, is ideal for most beginners. It gives each muscle enough frequency to grow while leaving time to recover.
How much weight should I start with?
Start light enough to complete every set with clean form, then add a small amount each time you hit all your reps. Progress is steady, not rushed.
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