A simple 3-day full-body routine
Training the whole body three times a week is the fastest way for most beginners to build strength. You practise each lift often, recover between sessions, and never fall far behind if you miss a day.
The weekly layout
Train on Monday, Wednesday and Friday, or any three days with a rest day between them. Alternate two workouts, A and B, so the week reads A, B, A and the next week reads B, A, B.
Workout A and workout B
Workout A: squat, bench press, barbell row, plank. Workout B: deadlift or Romanian deadlift, overhead press, lat pulldown or pull-up, and a carry or core exercise. Do three sets of 5 to 8 reps on the main lifts and rest two to three minutes between them.
How to progress
Start lighter than you think you need, and stop each set with one or two reps left. Add the smallest weight jump when you complete all your reps on every set. If you miss reps twice on the same lift, repeat the weight until it moves.
Tracking it in Hadid
Save workouts A and B as routines, schedule them on your three days, and Hadid shows today’s workout when you open it, with last time’s numbers beside each set. Hadid also includes a beginner full-body program template you can adopt in a few taps.
Start your first week
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