3 Months gym workout plan for beginners

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3 MONTHS WORKOUT CHALLENGE


Here is a 3-month workout plan for the gym:

Every day warmup roution


Month 1:

Day 1: Chest and Triceps

  • Bench Press (4 sets x 8-10 reps)
  • Incline Dumbbell Press (3 sets x 10-12 reps)
  • Cable Flyes (3 sets x 12-15 reps)
  • Triceps Pushdowns (3 sets x 10-12 reps)
  • Overhead Triceps Extension (3 sets x 12-15 reps)

Day 2: Back and Biceps

  • Deadlifts (4 sets x 8-10 reps)
  • Lat Pulldowns (3 sets x 10-12 reps)
  • Seated Rows (3 sets x 12-15 reps)
  • Bicep Curls (3 sets x 10-12 reps)
  • Hammer Curls (3 sets x 12-15 reps)

Day 3: Rest

Day 4: Shoulders and Abs

  • Military Press (4 sets x 8-10 reps)
  • Lateral Raises (3 sets x 10-12 reps)
  • Rear Delt Flyes (3 sets x 12-15 reps)
  • Cable Crunches (3 sets x 12-15 reps)
  • Planks (3 sets x 30-60 seconds)

Day 5: Legs and Glutes

  • Squats (4 sets x 8-10 reps)
  • Leg Press (3 sets x 10-12 reps)
  • Lunges (3 sets x 12-15 reps)
  • Leg Extensions (3 sets x 10-12 reps)
  • Leg Curls (3 sets x 12-15 reps)

Day 6: Rest

Day 7: Full Body

  • Bench Press (3 sets x 8-10 reps)
  • Deadlifts (3 sets x 8-10 reps)
  • Squats (3 sets x 8-10 reps)
  • Bicep Curls (3 sets x 10-12 reps)
  • Triceps Pushdowns (3 sets x 10-12 reps)
  • Lateral Raises (3 sets x 10-12 reps)
  • Cable Crunches (3 sets x 12-15 reps)
NO PAIN NO GAIN


Month 2:

In month 2, you can switch up the exercises and try new ones to challenge your muscles and prevent plateauing. You can also increase the weight or reps to progress your strength and endurance.

Day 1: Chest and Triceps

  • Incline Bench Press (4 sets x 8-10 reps)
  • Dumbbell Flyes (3 sets x 10-12 reps)
  • Close-Grip Bench Press (3 sets x 10-12 reps)
  • Overhead Triceps Extension (3 sets x 12-15 reps)
  • Triceps Kickbacks (3 sets x 12-15 reps)
  • Bench Press (3 sets x 8-10 reps)
  • Deadlifts (3 sets x 8-10 reps)
  • Squats (3 sets x 8-10 reps)
  • Bicep Curls (3 sets x 10-12 reps)
  • Triceps Pushdowns (3 sets x 10-12 reps)
  • Lateral Raises (3 sets x 10-12 reps)
  • Cable Crunches (3 sets x 12-15 reps)

Month 2:

In month 2, you can switch up the exercises and try new ones to challenge your muscles and prevent plateauing. You can also increase the weight or reps to progress your strength and endurance.

Day 1: Chest and Triceps

  • Incline Bench Press (4 sets x 8-10 reps)
  • Dumbbell Flyes (3 sets x 10-12 reps)
  • Close-Grip Bench Press (3 sets x 10-12 reps)
  • Overhead Triceps Extension (3 sets x 12-15 reps)
  • Triceps Kickbacks (3 sets x 12-15 reps)
  • Front Squats (4 sets x 8-10 reps)
  • Romanian Deadlifts (3 sets x 10-12 reps)
  • Leg Press (3 sets x 12-15 reps)
  • Calf Raises (3 sets x 12-15 reps)

Day 6: Rest

Day 7: Full Body

  • Deadlifts (4 sets x 8-10 reps)
  • Bench Press (3 sets x 8-10 reps)
  • Squats (3 sets x 8-10 reps)
  • Pull-Ups (3 sets x 8-10 reps)
  • Bicep Curls (3 sets x 10-12 reps)
  • Triceps Pushdowns (3 sets x 10-12 reps)
  • Lateral Raises (3 sets x 10-12 reps)
  • Cable Crunches (3 sets x 12-15 reps)

Month 3:

In month 3, you can incorporate more advanced techniques like supersets, drop sets, and pyramid sets to intensify your workouts and challenge your muscles even more. You can also increase the volume and frequency of your workouts.

Day 1: Chest and Triceps

  • Superset: Bench Press (4 sets x 8-10 reps) and Cable Flyes (4 sets x 12-15 reps)
  • Drop Set: Skull Crushers (3 sets x 10-12 reps)
  • Pyramid Set: Triceps Pushdowns (3 sets x 12-15 reps)

Day 2: Back and Biceps

  • Superset: Pull-Ups (4 sets x 8-10 reps) and Seated Cable Rows (4 sets x 12-15 reps)
  • Drop Set: Bicep Curls (3 sets x 10-12 reps)
  • Pyramid Set: Hammer Curls (3 sets x 12-15 reps)

Day 3: Rest

Day 4: Shoulders and Abs

  • Superset: Military Press (4 sets x 8-10 reps) and Lateral Raises (4 sets x 12-15 reps)
  • Drop Set: Rear Delt Flyes (3 sets x 12-15 reps)
  • Pyramid Set: Cable Crunches (3 sets x 20-25 reps)

Day 5: Legs and Glutes

  • Superset: Squats (4 sets x 8-10 reps) and Lunges (4 sets x 12-15 reps)
  • Drop Set: Leg Extensions (3 sets x 12-15 reps)
  • Pyramid Set: Leg Curls (3 sets x 20-25 reps)

Day 6: Rest

Day 7: Full Body

  • Superset: Deadlifts (4 sets x 8-10 reps) and Bench Press (4 sets x 8-10 reps)
  • Drop Set: Squats (3 sets x 10-12 reps)
  • Pyramid Set: Cable Crunches (3 sets x 20-25 reps)

Remember to also incorporate proper nutrition and rest to support your workouts and promote muscle growth and recovery. And always consult with a professional trainer or physician before starting any new workout program.



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