Starting a fitness routine doesn’t have to be complicated. This 3-week workout plan provides structure to help you build muscle through strength training while gradually increasing your cardio capacity. The plan includes three strength days, cardio, and active recovery to ensure steady progress without burnout. Let’s break it down:
Weekly Structure
Day 1: Push (Strength Training)
This workout focuses on your chest, shoulders, and triceps.
- Warm-Up: 5-10 minutes of light cardio or dynamic stretching
- Barbell or Dumbbell Bench Press: 3 sets of 8-10 reps
- Overhead Shoulder Press: 3 sets of 8-10 reps
- Incline Dumbbell Chest Press: 3 sets of 8-10 reps
- Triceps Dips or Triceps Pushdowns: 3 sets of 12 reps
- Cool Down: 10-15 minutes of Zone 2 cardio (light jog, brisk walk, or cycling)
Day 2: Pull (Strength Training)
This workout targets your back, biceps, and rear shoulders.
- Warm-Up: 5-10 minutes of light cardio or dynamic stretching
- Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
- Barbell or Dumbbell Row: 3 sets of 8-10 reps
- Face Pulls: 3 sets of 12 reps
- Bicep Curls (Dumbbell or Barbell): 3 sets of 10 reps
- Cool Down: 10-15 minutes of Zone 2 cardio (light jog, brisk walk, or cycling)
Day 3: Lower (Strength Training)
This workout targets your legs, glutes, and core.
- Warm-Up: 5-10 minutes of light cardio or dynamic stretching
- Squats (Barbell or Bodyweight): 3 sets of 8-10 reps
- Lunges (Dumbbell or Bodyweight): 3 sets of 10 reps per leg
- Hip Thrusts: 3 sets of 8-10 reps
- Plank: 3 sets, holding for 30-45 seconds
- Cool Down: 10-15 minutes of Zone 2 cardio (light jog, brisk walk, or cycling)
Day 4: Active Recovery
On your active recovery day, focus on low-impact activities to help your body recover:
- Light walk or easy-paced cycling
- Stretching or yoga to improve flexibility
- Foam rolling or myofascial release for muscle relaxation
Day 5: Zone 2 Cardio
- 30-45 minutes of steady-state cardio (brisk walk, light jog, or cycling) to maintain a steady heart rate in Zone 2 (you should be able to hold a conversation but feel like you're working).
Day 6: Zone 2 Cardio
- 30-45 minutes of steady-state cardio. Aim to gradually increase your time as the weeks progress.
Day 7: Rest or Light Activity
- Take this day off or engage in light physical activity like walking or stretching to help with muscle recovery.
Cardio Progression
By the end of Week 3, you'll be working up to 150 minutes of Zone 2 cardio per week. Here’s how to progress:
- Week 1: 20-30 minutes per session, 2-3 days per week
- Week 2: 30-40 minutes per session, 3 days per week
- Week 3: 40-50 minutes per session, 3-4 days per week
Zone 2 cardio is a great way to build endurance without overloading your body. Aim for a pace where you're working but still able to talk easily.
Daily Step Goal
It’s important to stay active even on non-workout days. Aim for 8,000-10,000 steps per day to improve your overall fitness and burn extra calories. If you’re not quite there yet, gradually increase your daily step count by 10% each day. For example:
- Day 1: 5,000 steps
- Day 2: 5,500 steps
- Day 3: 6,000 steps
The goal is to work up to 8,000-10,000 steps by the end of the 3 weeks, which will help with fat loss and overall fitness.
Conclusion
This 3-week beginner workout plan offers a solid foundation for building strength and cardiovascular endurance. With three strength training days, Zone 2 cardio progression, and active recovery, you'll build the habits necessary for long-term fitness success.
Stay consistent, gradually increase intensity, and you’ll be amazed by your progress in just three weeks. Ready to get started? Let’s go!
