B³ Beginner Gym Blueprint

Science-based full-body routine for building strength and confidence

Beginners grow best on 3-day full-body training using progressive overload according to the American College of Sports Medicine (ACSM).

Workout A

  • Squat

  • Bench

  • Lat pulldown

  • Shoulder press

  • Cable row

Workout B

  • Leg press

  • Incline bench

  • Seated row

  • RDL

  • Arm superset (curls + triceps)

Progression:

Add 1–2 reps or 5 lbs. weekly if form stays solid.

Perfect 3-day routine for new or returning lifters.

“New to the gym? I’ve got you.”

Follow this full-body plan to build confidence, strength, and momentum week by week.

Ready for a plan built just for you?
Apply for B³ Online Coaching and let’s build your blueprint together.