3-Day Beginner Muscle Plan
Three full-body sessions a week with a day of rest between each, built on simple compound lifts you can add weight to every week.
Full body A
45 minWarm-up
- 5 min easy bike
- Bodyweight squats × 10
- Band pull-aparts × 15
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1
Goblet squat
Elbows inside knees, chest up
3 × 10
rest 90s
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2
Dumbbell bench press
3 × 8–10
rest 90s
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3
Seated cable row
Squeeze shoulder blades together
3 × 10–12
rest 75s
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4
Romanian deadlift
Hinge at the hips, soft knees
3 × 10
rest 90s
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5
Plank
3 × 30s
rest 45s
Cool-down
- Hip flexor stretch, 30s each side
- Chest doorway stretch, 30s
How to progress
- When you hit the top of a rep range for all sets, add 2.5 kg next session.
- Every 6 weeks, take a lighter week at about 60% of your usual weights.
Tips
- Leave 1–2 reps in the tank on every set for the first month.
- Aim for 1.6 g of protein per kg of body weight a day.
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Workout Plan Generator FAQ
Is this AI workout plan generator free?
Yes, with no sign-up. It runs on your own OpenRouter account; free models cost nothing.
Can I do the plan at home without equipment?
Yes. Choose Home and the plan uses bodyweight exercises, or list the equipment you have.
Will it work around an injury?
Add your injury or limitation and the plan avoids loading it. Check with a doctor or physio before training with an injury.
How do I progress?
Each plan ends with progression rules — usually adding reps, then weight, then taking a lighter week.
Can I print the workout plan?
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Is this medical advice?
No. It's a general training plan. Talk to a professional if you have health conditions.