3-Day Workout Split for Beginners

Your week layout

Day	Session	Focus
Monday	Full body A	Squat, press, row
Tuesday	Recovery	Rest or easy activity
Wednesday	Full body B	Hinge, overhead press, pulldown
Thursday	Recovery	Rest or easy activity
Friday	Full body A	Repeat comparable movements
Saturday	Recovery	Rest or easy activity
Sunday	Recovery	Next week: B / A / B

Set it up in Trainer

Create two routines in Trainer with the listed movement patterns and manageable starting loads. Alternate A and B across completed visits. The website sample does not automatically import routines or enforce a calendar.

The beginner sample

Routine	Main work	Supporting option
A	Goblet squat, dumbbell bench press, supported row: 2 × 8–12 each	Calf raise or dead bug: 2 controlled sets
B	Romanian deadlift: 2 × 6–10; dumbbell press and pulldown: 2 × 8–12 each	Leg extension: 2 × 10–15 if it fits recovery

These are starting examples, not mandatory maximum volumes. Practice with lighter preparation sets first and leave roughly two controlled reps available on working sets. Skip supporting work when the basic session already uses your available time or recovery.

How Trainer helps progress it

Log actual completed sets with the same variation and setup. Trainer uses history and the rep target to suggest the next load and reps. Review these editable targets; a missed workout or unsuitable jump does not require a heavier set. The A/B calendar rotation and exact exercise choices remain your routine setup.

Choose the split, then keep it stable

The split hub compares PPL, upper/lower, push/pull, and full body. Use the beginner plan for more detail. If you prefer PPL on three days, continue the rotation after a missed day instead of repeatedly dropping legs. No second split hub is needed.

Review the week before expanding

When attendance, control, and the recorded progression are repeatable, consider a small accessory change. Do not jump to six days merely because the first two sessions were manageable. Check sets per workout and squat form when preparation or dose is the actual problem.

Frequently asked questions

Is a three-day split always push pull legs?

No. Three days describes attendance, not one mandatory body-part arrangement. A full-body A/B rotation often provides a straightforward beginner schedule; a three-day PPL rotation is another choice.

How does Trainer auto-progress my training?

Trainer uses completed sets, rep targets, history, and optional effort information to suggest the next load and reps and fill the next set. You can edit these suggestions. Exact named-program reset or tier rules may require manual changes.

Should I increase the load after a missed target?

Review the completed sets and technique first. Follow the program's rule for the actual result rather than adding weight simply because another week has started.