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3-Day Beginners Program

When we started discovering the gym in our mid-20s we were like anyone else, no f%^&ing idea what we were doing. Well, we had some idea but like a lot of people, we avoided the compound exercises and stuck to dumbbells and machines. You don't know what you know!


We then discovered the compound lifts and strength training that kickstarted our careers in the field, little did we realise at the time.


Training 3 days a week was how we started and we continued along that path for quite some time, continually adding kilos to the bar and getting stronger. We trained hard, real hard.


Below is the exact training program we followed. Each week we would add 2.5kg to the bar on the main lifts and work close to failure on the accessories. Simple strategy, as it should be when you're starting out.


𝗗𝗮𝘆 𝟭

👉 Back Squats: 5 sets of 10 reps

👉 Bench Press: 4 sets of 10 reps

👉 Dumbbell Rows: 3 sets of 10-15 reps

👉 Chinups / Lat Pulldown: 3 sets of AMRAP


𝗗𝗮𝘆 𝟮

👉 Barbell Squats: 3 sets of 10 reps

👉 Military Press: 5 sets of 5 reps

👉 Romanian Deadlift: 3 sets of 10 steps

👉 Dips: 3 sets of AMRAP


𝗗𝗮𝘆 𝟯

👉 Back Squat: 2 sets of 20 reps

👉 Bench Press: 5 sets of 5 reps

👉 Ukranian Deadlift: 2 sets of 20 reps

👉 Pushups: 3 sets of AMRAP


As a beginner, something like this is all you need. Keep it simple, be consistent, and work hard.


If you are just starting out, give it a go!

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