3-Day Weekly Beginner Routine Scheduler
Created by Cheli
Step‑by‑step guide to set up a simple three‑day workout week for beginners.
Please sign in before starting payment and download.
Checklist Items (16)
Assess weekly availability
List all fixed commitments (work, school, appointments) for a typical week.
Choose three non‑consecutive days
Pick days with at least one rest day between them (e.g., Mon, Wed, Fri).
Define workout goals
Write a short goal like 'build basic strength' or 'improve cardio'.
Select exercise categories
Choose one push, one pull, and one leg movement for each session.
Push
Examples: push‑up, bench press, overhead press.
Pull
Examples: row, pull‑up, lat pull‑down.
Leg
Examples: squat, lunge, deadlift.
Set workout duration
Decide on session length, e.g., 30‑45 minutes including warm‑up and cool‑down.
Plan warm‑up routine
Allocate 5‑10 minutes for light cardio and dynamic stretches.
Jumping jacks
Do 30 seconds to raise heart rate.
Arm circles
Perform 15 seconds each direction.
Leg swings
Swing each leg forward‑backward 10 times.
Structure the main set
Organize the chosen exercises into sets and reps.
Sets/reps scheme
Start with 2‑3 sets of 8‑12 repetitions.
Rest intervals
Rest 60‑90 seconds between sets.
Add cool‑down
Spend 5‑10 minutes stretching major muscle groups.
Hamstring stretch
Hold each leg for 20‑30 seconds.
Chest stretch
Clasp hands behind back and lift gently for 20‑30 seconds.
Log your workouts
Use a notebook or app to record date, exercises, sets, reps, and how you felt.
Review and adjust weekly
After each week, check if days and intensity felt right; shift days or modify exercises as needed.