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75 kg starting example · Add your own weight for calorie estimates
3-Day Full Body
5 minutes easy walking or cycling, then 2–3 progressively heavier practice sets for the first lift. Bodyweight: rehearse each movement slowly before work sets.
Day 1: Full Body A
| Exercise | Target muscle | Sets | Reps | Rest | RIR | |
|---|---|---|---|---|---|---|
Goblet squat Keep your feet grounded and knees tracking with your toes; use a pain-free depth. | Quads & glutes | 2 | 8–12 | 90 sec | 3 | |
Dumbbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes. | Glutes & hamstrings | 2 | 8–12 | 90 sec | 3 | |
Dumbbell bench press Keep wrists stacked and elbows controlled; do not bounce at the bottom. | Chest & triceps | 2 | 8–12 | 90 sec | 3 | |
Seated cable row Move your upper arm without swinging your trunk; keep your neck relaxed. | Upper back | 2 | 8–12 | 90 sec | 3 | |
Dead bug Breathe while bracing; stop the set when you lose trunk control. | Trunk | 2 | 6–10/side or 20–30 sec | 60 sec | 3 |
Day 2: Full Body B
| Exercise | Target muscle | Sets | Reps | Rest | RIR | |
|---|---|---|---|---|---|---|
Leg press Keep your feet grounded and knees tracking with your toes; use a pain-free depth. | Quads & glutes | 2 | 8–12 | 90 sec | 3 | |
Barbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes. | Glutes & hamstrings | 2 | 8–12 | 90 sec | 3 | |
Machine chest press Keep wrists stacked and elbows controlled; do not bounce at the bottom. | Chest & triceps | 2 | 8–12 | 90 sec | 3 | |
Chest-supported dumbbell row Move your upper arm without swinging your trunk; keep your neck relaxed. | Upper back | 2 | 8–12 | 90 sec | 3 | |
Forearm plank Breathe while bracing; stop the set when you lose trunk control. | Trunk | 2 | 6–10/side or 20–30 sec | 60 sec | 3 |
Day 3: Full Body C
| Exercise | Target muscle | Sets | Reps | Rest | RIR | |
|---|---|---|---|---|---|---|
Goblet squat Keep your feet grounded and knees tracking with your toes; use a pain-free depth. | Quads & glutes | 2 | 8–12 | 90 sec | 3 | |
Dumbbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes. | Glutes & hamstrings | 2 | 8–12 | 90 sec | 3 | |
Dumbbell bench press Keep wrists stacked and elbows controlled; do not bounce at the bottom. | Chest & triceps | 2 | 8–12 | 90 sec | 3 | |
Seated cable row Move your upper arm without swinging your trunk; keep your neck relaxed. | Upper back | 2 | 8–12 | 90 sec | 3 | |
Dead bug Breathe while bracing; stop the set when you lose trunk control. | Trunk | 2 | 6–10/side or 20–30 sec | 60 sec | 3 |
Cardio & daily movement
Start with 3 × 30 min/week of comfortable continuous cardio; aim toward 8,000 daily steps gradually.
Illustrative targets, not an exact TDEE-based prescription. Use a conversational pace. Build toward 150 moderate aerobic minutes/week when appropriate.
Progression
When every set reaches the upper end of the rep range with the prescribed reps in reserve, add the smallest available load or a slightly harder variation. Reduce sets if recovery deteriorates.
RIR = reps in reserve. Session calories assume 3.5 MET moderate lifting and include resting energy; actual burn varies. Do not add these calories again if workouts are already included in your TDEE. Stop for pain or concerning symptoms; seek qualified advice when needed.
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Read guideTraining questions
Is the training planner free without an account?
Yes. Generate, swap and print workouts without signing in. A free account is optional for saving routines.
How accurate are workout calorie estimates?
They use a 3.5 MET moderate lifting assumption and your body weight. These are gross session estimates, not measured calorie burn, and include resting energy.
What does RIR mean?
Reps in reserve means how many more controlled repetitions you estimate you could perform before technical failure. Beginners start with about three.
Do I need to add workout calories to my TDEE?
Usually not. If your TDEE activity setting already includes workouts, adding these calories again can double-count activity.