3-DAY BEGINNER GYM WORKOUT PLAN FOR FAT LOSS AND MUSCLE GAIN [FULL GUIDE]

3-DAY BEGINNER GYM WORKOUT PLAN FOR FAT LOSS AND MUSCLE GAIN [FULL GUIDE]

You want to get fit. You want to lose fat. You want to build some muscle. But you don't know where to start.

Well, first, the good news is that even 3 days a week in the gym is enough.

This plan is made for complete beginners. So, if you have no experience, then that's fine. I'm giving you very simple steps that you can follow and start today. I have used very simple language so you understand it all.

Let's get you started.

What This Plan Will Do for You

This workout plan will help you:

  • Burn fat
  • Build muscle
  • Get stronger
  • Feel more confident in the gym

You don't even have to train every day of the week but just 3 days each week. Each workout takes about 45-60 minutes. That's it.

Before You Start: 3 Things You Need to Know

1. You Don't Need to Be Fit to Start

Many beginners feel scared to go to the gym. They think everyone will look at them. Here's the thing: most people at the gym are focused on their own workout. They haven't got time themselves. So, trust me, they're not watching you.

Also, everyone started somewhere. Today is your day to start.

2. Start Light

Pick weights you can lift easily at first. This helps you learn the right way to do each exercise. You can add more weight later.

If something feels too heavy, use a lighter weight. There is no shame in this. It's actually the smart thing to do.

3. Rest Days Are Important

You will train 3 days a week with rest days in between. Your muscles grow when you rest, not when you exercise. So don't skip your rest days.

Your Weekly Schedule

Here is how to plan your week:

Day

What to Do

Monday

Workout A

Tuesday

Rest

Wednesday

Workout B

Thursday

Rest

Friday

Workout C

Saturday

Rest

Sunday

Rest

 

You can move the days around if needed. Just make sure you have at least one rest day between workouts.

The Workouts

Workout A: Push Day (Chest, Shoulders, Triceps)

This workout focuses on pushing movements. You will work your chest, shoulders, and the back of your arms (triceps).

Do each exercise in order. Rest 60-90 seconds between sets.

Exercise 1: Chest Press Machine

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Sit on the machine with your back flat against the pad
  2. Grab the handles at chest height
  3. Push the handles away from you until your arms are almost straight 
  4. Slowly bring the handles back to the start
  5. Elbows should be behind your wrists throughout the set.
  6. Repeat

Exercise 2: Seated Shoulder Press Machine

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Sit on the machine with your back flat against the pad
  2. Grab the handles at shoulder height
  3. Push the handles up until your arms are almost straight
  4. Keep your shoulders down - don't let them elevate
  5. Slowly lower the handles back down
  6. Keep your elbows under your wrists
  7. Repeat

Exercise 3: Cable Tricep Pushdown

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Stand in front of a cable machine with the rope or bar attached high
  2. Grab the attachment with both hands
  3. Keep your elbows tucked close to your sides
  4. Push the bar down until your arms are straight
  5. Slowly let it come back up
  6. Let your elbows go back and forth with the movement but not out
  7. Repeat

Exercise 4: Incline Dumbbell Press

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Set a bench to a low incline (about 30 degrees)
  2. Sit back on the bench holding a dumbbell in each hand
  3. Start with the dumbbells at shoulder level
  4. Push them up until your arms are almost straight
  5. Slowly lower them back down
  6. Keep your elbows at a 45-60 degree angle from your torso. Don't flare them out to 90 degrees like many beginners do.
  7. Repeat

Exercise 5: Lateral Raises

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Stand with a light dumbbell in each hand with a firm grip
  2. Arms hang by your sides, elbows bent and out a little
  3. Lift your arms out to the sides until they reach shoulder height
  4. Ensure your shoulders, elbows and your wrists are in one line and are parallel to the ground
  5. Slowly lower them back down
  6. Repeat

Workout B: Pull Day (Back, Biceps)

This workout focuses on pulling movements. You will work your back and the front of your arms (biceps).

Do each exercise in order. Rest 60-90 seconds between sets.

Exercise 1: Lat Pulldown Machine

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Sit at the machine and adjust the thigh pad so you're secure
  2. Grab the wide bar or handles with both hands
  3. Pull the bar or handles down to your upper chest
  4. Keep your shoulder blades squeezed together throughout the movement
  5. Slowly let the bar/handle go back up
  6. Repeat

Exercise 2: Seated Cable Row

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Sit at the cable row machine with your feet on the platform
  2. Grab the handle with both hands
  3. Sit up tall with a straight back
  4. Pull the handle toward your stomach
  5. Squeeze your shoulder blades together
  6. Slowly let your arms extend back out
  7. Repeat

Exercise 3: Dumbbell Bicep Curl

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Stand with a dumbbell in each hand
  2. Arms hang by your sides with palms facing your thighs (neutral position)
  3. Curl the weights up toward your shoulders, slowly rotating your wrists so your palms face up at the top
  4. Keep your elbows still, don't swing them
  5. Slowly lower the weights back down, reversing the rotation
  6. Repeat

Exercise 4: Face Pulls

  • Sets: 3
  • Reps: 15

How to do it:

  1. Set a cable machine to face height with a rope attachment
  2. Grab the rope with both hands
  3. Step back so there's tension in the cable
  4. Pull the rope toward your face
  5. Pull your elbows out wide as you do this
  6. Slowly let the rope go back
  7. Repeat

Exercise 5: Hammer Curls

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Stand with a dumbbell in each hand
  2. Palms face each other (like you're holding hammers)
  3. Curl the weights up toward your shoulders
  4. Keep your elbows still
  5. Slowly lower the weights back down
  6. Repeat

Workout C: Legs and Core

This workout focuses on your legs and stomach muscles.

Do each exercise in order. Rest 60-90 seconds between sets.

Exercise 1: Leg Press Machine

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Sit on the leg press machine with your back flat against the pad
  2. Place your feet on the platform, about shoulder-width apart
  3. Release the safety handles
  4. Lower the platform by bending your knees
  5. Stop when your knees are at about 60-90 degrees
  6. Push the platform back up
  7. Repeat

Exercise 2: Leg Curl Machine

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Lie face down on the machine and hold the handles tight
  2. Position the pad just above your ankles
  3. Curl your legs up by bending your knees
  4. Squeeze at the top
  5. Slowly lower back down
  6. Repeat

Exercise 3: Leg Extension Machine

  • Sets: 3
  • Reps: 10-12

How to do it:

  1. Sit on the machine with your back against the pad and hold the handles tight (squeeze)
  2. Position the pad just above your ankles
  3. Straighten your legs by pushing up
  4. Squeeze at the top
  5. Slowly lower back down
  6. Repeat

Exercise 4: Goblet Squat

  • Sets: 3
  • Reps: 12-15

How to do it:

  1. Hold one dumbbell with both hands at your chest
  2. Stand with feet shoulder-width apart
  3. Bend your knees and push your hips back slightly like sitting in a chair
  4. Go down until your thighs are parallel to the floor (or as low as comfortable)
  5. Push through your feet to stand back up
  6. Repeat

Exercise 5: Plank

  • Sets: 3
  • Hold for: 20-30 seconds

How to do it:

  1. Get on the floor on your elbows and toes
  2. Keep your body in a straight line from head to heels
  3. Don't let your hips sag or stick up
  4. Hold this position
  5. Breathe normally

Exercise 6: Dead Bug

  • Sets: 3
  • Reps: 10 each side

How to do it:

  1. Lie on your back with arms pointing up toward the ceiling
  2. Lift your legs so your knees are bent at 90 degrees
  3. Slowly lower your right arm behind your head while extending your left leg
  4. Keep your lower back pressed into the floor
  5. Return to start
  6. Repeat on the other side

Warm-Up Before Every Workout

Always warm up before you start lifting weights. This prepares your body and helps prevent injury.

Do this 5-minute warm-up:

  1. Walk on the treadmill for 3 minutes at an easy pace
  2. Arm circles: 10 forward, 10 backward
  3. Leg swings: 10-12 each leg
  4. Superman: 10 reps

Now you're ready to lift.

Cool-Down After Every Workout

After your workout, take 5 minutes to cool down.

Do this:

  1. Walk slowly for 2-3 minutes
  2. Stretch the muscles you just worked for 3-5 minutes

This helps your body recover.

How to Progress Over Time

After 2-3 weeks, the weights will start to feel easier. When this happens:

  1. Add a small amount of weight (the smallest increase that allows you to complete the same number of reps you have been doing)
  2. If you can't add weight, try to do 1-2 more reps

This is called progressive overload. It's how you keep getting stronger.

Important: Only add weight when the current weight feels easy for all your sets. Don't rush this.

What About Food?

Exercise alone won't get you results. You also need to eat well.

Here are 3 simple rules:

  1. Eat protein with every meal – Chicken, fish, eggs, Greek yogurt, etc.
  2. Include vegetables in your meals
  3. Drink plenty of water – Aim for 3 litres per day

You don't need a complicated diet. Just follow these 3 rules.

Common Beginner Mistakes to Avoid

Mistake 1: Going Too Heavy Too Fast

Start light. Learn the movements first. Add weight slowly over time.

Mistake 2: Skipping Workouts

Consistency beats perfection. Three workouts a week, every week. That's what will get you results.

Mistake 3: Not Resting Enough

Your muscles need time to recover. So, ensure you are getting proper rest.

Mistake 4: Comparing Yourself to Others

Everyone is on their own journey. Focus on your own progress.

Frequently Asked Questions

How long until I see results?

It depends, really. Most people notice changes in 4-6 weeks. You'll feel stronger first, then you'll start to see changes in the mirror.

What if I don't know how to use a machine?

Ask a gym staff member. They're there to help. You can also look for instructions on the machine itself, most have pictures.

Can I do cardio too?

Yes. If you want to add cardio, do 15-20 minutes after your weight workout. Walking on an incline treadmill is a great option or go for a nice outdoor run.

What if I'm too tired?

Some days will be hard. Show up anyway and do what you can. A light workout is better than no workout.

Should I feel sore after workouts?

Some soreness is normal, especially in the first few weeks. It should get better as your body adapts. Sharp pain is not normal, if you feel sharp pain, stop and rest.

Your Next Step

Now it's time for you to take action.

Here's what to do today:

  1. Save this page or print it out
  2. Schedule your first 3 gym days this week
  3. Go to the gym and do Workout A

You don't need to be perfect. You just need to start.

I believe in you. Go get started.

 

Want personalised guidance on your fitness journey? Check out my online personal training programmes where I'll create a custom plan just for you.

 

About the Author

Dushyanta Tomar holds a Master's degree in Applied Sports and Exercise Physiology, along with Level 3 and Level 4 Personal Training certifications. As a biomechanics specialist and CIMSPA member, he focuses on helping beginners learn proper exercise technique and build sustainable fitness habits.

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