Who this plan is for
This is a starting template for generally healthy adults who can train three times per week. It prioritizes repeatable technique over exhaustion.
- New lifters who want exact instructions instead of a list of body parts.
- Returning lifters who need a conservative re-entry point.
- People with access to dumbbells, cables, and common gym machines.
- Anyone who can leave at least one rest day between the first two sessions.
Weekly schedule
Run the plan for six to eight weeks. In week one use A, B, A; in week two use B, A, B. This keeps both sessions equally practiced.
| Day | Plan | Purpose |
|---|---|---|
| Monday | Workout A | Squat, horizontal push, vertical pull, hinge, trunk |
| Wednesday | Workout B | Machine squat, overhead push, horizontal pull, glutes, trunk |
| Friday | Workout A or B | Continue the alternating sequence |
| Other days | Rest or easy activity | Recover; walking is optional |
Warm-up
Use one easy round. Then perform two or three gradually heavier practice sets before the first loaded exercise; those practice sets are not working sets.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Dynamic Arm Circles | 1 | 10 each direction | 15 sec | Start small, then increase the circle without shrugging. |
| Tempo Bodyweight Squat | 1 | 8 controlled reps | 20 sec | Use a comfortable depth and keep the whole foot planted. |
| Hip Hinge Dowel Drill | 1 | 8 reps | 20 sec | Practice moving through the hips before adding load. |
| Cat-Cow | 1 | 6 slow reps | 20 sec | Move gently through a comfortable spinal range. |
The complete three-day routine
The final repetitions should look like the first ones. Stop a set when position or range of motion begins to change.
Workout A
A balanced full-body session built around a squat and dumbbell press.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Goblet Squat | 3 | 8-10 reps | 2 min | Choose a load that allows the same depth on every rep. |
| Dumbbell Bench Press | 3 | 8-12 reps | 2 min | Keep feet planted and lower under control. |
| Lat Pulldown | 3 | 8-12 reps | 90 sec | Pull elbows toward the ribs without leaning far back. |
| Dumbbell Romanian Deadlift | 2 | 8-10 reps | 2 min | Stop when hamstring tension is high and the back remains steady. |
| Plank | 2 | 20-40 sec | 60 sec | End the hold before the low back starts to sag. |
Workout B
A machine-friendly session that changes the movement angles while training the same broad regions.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Leg Press | 3 | 10-12 reps | 2 min | Use a depth you can control without the pelvis rolling. |
| Overhead Press | 3 | 8-10 reps | 2 min | Finish overhead without leaning backward. |
| Seated Cable Row | 3 | 8-12 reps | 90 sec | Keep the torso quiet as the elbows travel back. |
| Barbell Hip Thrust | 2 | 8-12 reps | 2 min | Pause at the top without overextending the low back. |
| Dead Bug | 2 | 6-8 each side | 60 sec | Move slowly while keeping the trunk braced. |
Make the template fit your life
Want this plan adjusted around your equipment?
DoThis can make the planning simpler by fitting a workout to your available equipment, schedule, preferences, and completed sets.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Goblet Squat | Leg Press | Holding a dumbbell is the limiting factor. |
| Dumbbell Bench Press | Cable Press | A cable station feels easier to control. |
| Lat Pulldown | Assisted Pull-Up | You prefer a bodyweight pulling pattern. |
| Barbell Hip Thrust | Glute Bridge | You do not have a comfortable bar setup. |
Progression rules
Use double progression: first build repetitions inside the range, then make a small load increase.
- Record every working set. Do not estimate from memory.
- When every set reaches the top of the range with stable technique, add the smallest available load next time.
- After adding weight, return to the lower end of the rep range.
- If performance drops for two sessions, keep the load steady or remove one set rather than forcing an increase.
Weekly placement and recovery
- Keep at least one day between strength sessions during the first month.
- Easy walking or mobility can fit between sessions, but it does not need to become another hard workout.
- Sleep and adequate food support training; soreness is not a score and does not need to be chased.
Common programming questions
How heavy should a beginner lift?
Use a load you can control for the full target range while still feeling capable of roughly two or three additional clean reps.
Can I train Tuesday, Thursday, and Saturday?
Yes. The specific weekdays do not matter; the nonconsecutive rhythm does.
What if I miss a day?
Do the next session in the A/B sequence when you return. Do not cram two missed sessions together.
Safety and limitations
Stop if an exercise produces sharp pain, dizziness, chest pain, or symptoms that feel unsafe. A qualified coach can help with technique; a clinician should assess persistent pain or a known medical condition.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
- Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine / PubMed
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Make the template fit your life
Want this plan adjusted around your equipment?
DoThis can make the planning simpler by fitting a workout to your available equipment, schedule, preferences, and completed sets.