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January 10, 2024 3 min read

Looking to get started with a simple workout program? You’re in the right place. Check out this beginner-friendly workout program designed to help you build strength and improve your overall fitness level. This program is structured around three workouts per week, each focusing on different muscle groups.

The PUSH workout primarily targets muscles involved in pushing movements such as the chest, shoulders, and triceps. Exercises like bench presses, shoulder presses, and tricep dips will be incorporated to enhance upper body strength and definition.

In contrast, the PULL workout concentrates on muscles engaged in pulling actions, including the back, biceps, and rear shoulders. Exercises like pull-ups, rows, and bicep curls will be utilized to develop a strong and well-defined back and arm muscles.

The LEGS workout is dedicated to lower body strength development, targeting muscles in the quadriceps, hamstrings, glutes, and calves. Squats, lunges, deadlifts, and calf raises will be included to build lower body strength, stability, and muscle tone.

It’s more important to emphasize proper form and technique to ensure safety and effectiveness, over the amount of weight being lifted. Remember to start with lighter weights or resistance and gradually increase as your strength improves. Additionally, incorporating proper warm-ups, cool-downs, and stretching routines will aid in injury prevention and muscle recovery.

Consistency and dedication are key to seeing progress, so aim to complete these workouts three times a week with at least one day of rest in between sessions. Listen to your body, rest when needed, and maintain a balanced diet to complement your fitness efforts. 

3X a Week Beginner Workout Split

Push (Sets x Reps)

3 x 12 Reps - Incline Bench Dumbbell Chest Press

4 x 10 Reps - Machine Chest Fly OR Dumbbell Fly

3 x Failure - Pushups 

3 x 10 Reps - Dumbbell Lateral Raise 

2 x 20 Reps – Dumbbell Upright Row 

3 x 15 Reps - Dumbbell Shoulder Press

4 x 10 Reps – Tricep Overhead Rope Extensions

3 x Failure – Tricep Dips on Bench

4 x 25 Reps - Abdominal Crunches (use Stability ball)

Pull (Sets x Reps)

3 x 12 Reps - Lat Pulldown (Wide Grip)

4 x 10 Reps - Seated Row

2 x 15 Reps (per side) - Single Arm Dumbbell Row

2 x 20 Reps - Incline Bench Alternating Dumbbell Curls

3 x 15 Reps - Barbell Concentration Curls

4 x 10 Reps - Hanging Knee Raises 

4 x 25 Reps - Abdominal Crunches

4 x 20 Reps - Russian Twists

Legs (Sets x Reps)

3 x 12 Reps - Front Squat (Bar or Dumbbell)

3 x 15 Reps - Walking Lunges (Bodyweight or with light Dumbbells)

4 x 10 Reps - Leg Extension Machine

4 x 10 Reps - Hamstring Curls

3 x 12 Reps - Seated Calf Raise

3 x 12 Reps - Straight Legged Deadlift

 3 x Failure - Plank

3 x 15 Reps - VUps 

3 x 20 Reps - Lying Leg Raises

All 3 of these workouts should have you working up a great sweat and together target all the major muscle groups. If you can stick to this workout for 4-6 weeks you are bound to see changes in your muscle tone and overall fitness level.

Always consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. Get ready to challenge yourself, stay motivated, and embark on this journey towards a stronger and healthier you!

CPA Wellness Athlete & Personal Trainer
ANS Performance Athlete
IG @caitlincooke_11

ANSPerformance Canada
ANSPerformance Canada

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