💪 Gym Training • 3 days

Train Smart. Get Strong. Have Fun.

A simple, effective plan for beginners.

✅ 3-Day Gym Workout Plan

🗓️ Day 1

Go to Day 2 Go to Day 3
  1. Barbell Squat
    Barbell Squat
  2. Bench Press (Barbell)
    Bench Press (Barbell)
  3. Lat Pulldown
    Lat Pulldown
  4. Back Extensions
    Back Extensions
  5. Biceps Curl
    Biceps Curl
  6. Plank
    Plank
  7. Sit-ups
    Sit-ups

🗓️ Day 2

Go to Day 1 Go to Day 3
  1. Goblet Squat (Dumbbell)
    Goblet Squat (Dumbbell)
  2. Dumbbell Chest Press
    Dumbbell Chest Press
  3. Dumbbell Biceps Curl
    Dumbbell Biceps Curl
  4. Triceps Pushdown (Cable)
    Triceps Pushdown (Cable)
  5. Seated Cable Row
    Seated Cable Row
  6. Back Extensions
    Back Extensions
  7. Side Plank
    Side Plank

🗓️ Day 3

Go to Day 1 Go to Day 2
  1. Barbell Squat
    Barbell Squat
  2. Bench Press (Barbell)
    Bench Press (Barbell)
  3. Seated Cable Row
    Seated Cable Row
  4. Triceps Pushdown (Cable)
    Triceps Pushdown (Cable)
  5. Biceps Curl (Dumbbell)
    Biceps Curl (Dumbbell)
  6. Bird Dog
    Bird Dog
  7. Sit-ups
    Sit-ups