Free 3-Day Workout Plan for Beginners ------ With Precise Sets, Weight, Tracker & Timer ------ Includes custom workout planner and HIIT programs.
Are you a beginner in the gym? Want to start working out in the proper way and form with the right intensity?
Well, the Beginner Weight Training Plans app is a smart choice. We include a professionally tailored free beginner plan with a 3-day split that covers all muscle groups.
After you repeat it multiple times (can be customized), you can check our more advanced workout plans to meet your fitness goals.
Download our workout app and also make use of handy tools such as custom workout planners, trackers, timers, and more!
------------------------- BEGINNER WEIGHT TRAINING PLANS APP FEATURES: -------------------------
◆ THE 4 DAY MUSCLE BUILDING WORKOUT PROGRAM FOR FREE
Unlock the comprehensive 4-day muscle-building workout program at no cost, designed to kickstart your journey to strength and muscle gains with structured routines and effective exercises.
◆ BEGINNER, 3 DAY WORKOUT PLANS
Start your fitness journey with confidence using our beginner-friendly workout plans, carefully crafted to introduce foundational exercises and techniques over three days, ensuring a gentle but effective introduction to weightlifting.
◆ INTERMEDIATE, 4 DAY WORKOUT PLANS
Transition to the next level of your fitness journey with intermediate workout plans spanning four days, providing a balanced mix of exercises to stimulate muscle growth and strength gains while gradually increasing intensity and complexity.
◆ ADVANCED, 5 DAY WORKOUT PLANS
Elevate your training with advanced workout plans spread over five days, incorporating specialized techniques and advanced training protocols to challenge you as you gain experience.
◆ BUILT-IN HIIT PROGRAMS
Enhance fat-burning and cardiovascular health with our integrated HIIT programs, designed to complement your weightlifting routine and maximize overall fitness and endurance.
◆ ILLUSTRATIONS FOR EACH EXERCISE
Access detailed illustrations for each exercise within the app, providing visual guidance to ensure proper form and technique, especially beneficial for weightlifting beginners seeking to master new movements safely and effectively.
◆ EXERCISE VIDEOS
Watch instructional videos demonstrating proper execution for every exercise within the app, offering additional support and guidance to enhance your workout experience and optimize results.
◆ ABILITY TO CREATE A FULLY CUSTOM WORKOUT PLAN
Customize your training regimen to your preferences and goals with the ability to create custom workout plans, choosing from a diverse range of exercises or adding your own.
◆ 100+ EXERCISES
Form and technique are of utmost importance for beginners. Explore a comprehensive library of over 100 exercises, offering variety and versatility to support your muscle-building goals and progression.
◆ TRACK YOUR PROGRESS
Stay motivated and monitor your fitness journey with progress-tracking features, allowing you to chart improvements in strength, endurance, and overall performance.
◆ BUILT-IN TIMER
Optimize your training sessions and stay disciplined with a built-in timer feature, ensuring precise timing for rest intervals and exercise durations to maintain intensity and efficiency throughout your workouts.
◆ ADD CUSTOM FINISHER WORKOUTS
Enhance your workouts with custom finisher routines designed to target specific muscle groups and maximize muscle fatigue, providing an extra challenge and opportunity for growth.
◆ EXPLORE A WORKOUT EQUIPMENT LIST
Discover essential gym equipment recommendations to support your muscle-building journey and optimize your home gym setup.
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Beginner Weight Training Routine is a great way for beginners to get started with weight training, or even intermediate bodybuilders to pile on those gains. This is a 3 day split muscle building workout that is specifically designed to gain muscle.
Beginner Weight Training Routine has been around for a while, and now you can have it in the app form with many intuitive features that will help you build muscle. We know how hard it is to put on muscle and to find the right muscle building program for you, so we took the guess work out of making gainz.
We built this app with the following features in mind for muscle gains:
- The 4 Day Muscle Building Workout Program for FREE
- 3 Built-in beginner, 3 day workout plans
- 3 Built-in intermediate, 4 day workout plans
- 3 Built-in advanced, 5 day workout plans
- Supplement your workouts with our built-in HIIT Programs (High Intensity Interval Training) for shedding fat and keeping focused.
- Illustrations for each exercise within the app
- Videos for each exercise within the app
- Ability to create a fully custom workout plan of your choosing. You can choose from our available exercises, or even add your own exercise.
- Over 100 built-in exercises. These are found in our beginner, intermediate, and advanced workout plans, and are also available for creating custom workouts.
- Track your progress for each exercise and workout plan
- Built-in timer keeps you on track for your workout
- Ability to add custom finisher workouts to your routine. These finisher workouts will help you BLAST specific muscle groups at the end of each workout for maximum results.
- Access to our recommended workout equipment list. We have compiled a list of gym equipment that would help you build the best home gym on the block, and it's all yours, for free.

Beginner Weight Training Routine is considered a beginner to intermediate muscle building 3 day split. It ensures that you have enough rest to gain muscle, but also will challenge you with the muscle building workouts that are in the app.
Download this free muscle building workout and make the gains that you deserve! Beginner Weight Training Routine is the future!

Beginner Weight Training Routine is a great way for beginners to get started with weight training, or even intermediate bodybuilders to pile on those gains. This is a 4 day split muscle building workout that is specifically designed to gain muscle.
Beginner Weight Training Routine has been around for a while, and now you can have it in the app form with many intuitive features that will help you build muscle. We know how hard it is to put on muscle and to find the right muscle building program for you, so we took the guess work out of making gainz.
We built this app with the following features in mind for muscle gains:
- Learn about why Beginner Weight Training Routine is right for you and how to work a 4 day split for building muscle
- See illustrations that will show you how to build muscle for each workout
- Track your progress through our workout history and calendar features
- Supplement your gains and muscle building by cutting fat with our 2 HIIT options
- Add custom sets and reps if you want to get outside of our default muscle building workouts
- Our timer keeps you at the right pace to build muscle and keep the correct pace
- Change weight from 1 pound to 999 pounds, we have it all
- Our warmup feature will make sure that you reduce your risk of injury
Beginner Weight Training Routine is considered a beginner to intermediate muscle building 4 day split. It ensures that you have enough rest to gain muscle, but also will challenge you with the muscle building workouts that are in the app.
How to:
Simply download this free muscle building app and enjoy many of our free features. You will start on day one, which is our upper power workout. Follow the blinking blocks which indicate how many reps that you will be doing for each set. A timer will automatically pop up in or to keep pace for maximum muscle gains. We have default starting weights, but you can easily change those by tapping on the weight and scrolling through to your desired weight that you would like to lift. Click on the illustration tab to see exactly how to perform the workouts.
Here is an example of what a 4 day split muscle building workout would look like if you started on a Monday:
Monday - Day 1
Tuesday - Day 2
Wednesday - Rest
Thursday - Day 3
Friday - Day 4
Saturday - Rest
Sunday - Rest
Download this free muscle building workout and make the gains that you deserve! Beginner Weight Training Routine is the future!