BIP.

Training programme

Full body, 3 days a week

The whole body every session, three days a week. It is the plan most beginners get furthest with, because every muscle is trained three times a week with rest in between.

Days
3 a week
Time
50-60 min
Where
Gym
Level
Beginner

The week

  1. MonA
  2. TueRest
  3. WedB
  4. ThuRest
  5. FriA
  6. SatRest
  7. SunRest

Workout A5 exercises

  1. Back squat3 × 6-8rest 2-3 min
  2. Bench press3 × 6-8rest 2-3 min
  3. Barbell row3 × 8-10rest 2 min
  4. Romanian deadlift2 × 8-10rest 2 min
  5. Plank3 × 30-45 srest 60 s

Workout B5 exercises

  1. Deadlift3 × 5rest 2-3 min
  2. Seated shoulder press3 × 8-10rest 2 min
  3. Wide grip lat pulldown3 × 8-10rest 2 min
  4. Bulgarian split squat2 × 8-10 each legrest 90 s
  5. Dead bug3 × 8 each siderest 60 s

How to run the programme

Train three days a week with at least one rest day between sessions, for example Monday, Wednesday and Friday. The workouts alternate: week one is A, B, A and week two B, A, B. Start each session with five to ten minutes of easy cardio and a couple of light sets of the first exercise.

Pick a starting weight where you can finish every set with good technique and still have a couple of reps left. It should feel easy in the first week. That is the point.

How to progress

The programme runs on one simple rule: once you hit the top number in every set, for example 3 × 8 in the squat, add weight next session using the smallest step available, often 2.5 kg on the bar. If you don't make it, repeat the same weight until you do. There is more on this in the guide to progressive overload.

Log every set, and you will see straight away what to lift next time. After six to eight weeks an easier week can give your body some breathing room.

Swap an exercise if you need to

If your gym is missing a piece of equipment, or an exercise hurts, switch to one with the same movement. Every exercise page has suggestions, such as the dumbbell press instead of the bench press or the goblet squat instead of the squat. When this starts to feel like too little, upper and lower body adds a fourth day.

Want it tailored to you?

BIP builds your own week with this plan, around your goal, your level and your time. You log your weights as you train and watch yourself get stronger. The first week is free.

Tailor it to you →