A beginner 3-day full-body plan
Three days. Squat, hinge, push, pull. Foundation Full Body is the beginner week for a commercial gym. Machines cover several of the pushes and pulls, so the pattern is easy to learn.
The plan does not hand you a starting weight. With no history yet, pick a weight you can move with clean reps. After that, the next number comes from the sets you log. How recommended weights work is the idea.
Who it is for
Answer four things and Swoledex offers a Blueprint: goal, experience, days per week, and equipment. Foundation Full Body is the beginner plan at three days in a commercial gym. It fits fat loss, muscle gain, and body transformation.
Starting it copies those days onto your account as workouts you can edit. The plan stays available for the next person who wants it.
A three-day week starts on Monday, Wednesday, and Friday. Move the days once the copy is yours.
Beginner here means under about a year of consistent training, or coming back after a long break.
If you do not have a commercial gym
Two other beginner Blueprints are also three days:
- Foundation Dumbbells, for dumbbells and bodyweight.
- Bodyweight Basics, for bodyweight only.
You can run those in a commercial gym too. Foundation Full Body itself expects a gym with machines. If that is not what you have, start with one of the other two.
Day A — Squat and push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10 | 90s |
| DB Bench Press | 3 | 8 | 120s |
| Lat Pulldown (Feeder Sets) | 3 | 10 | 90s |
| Seated Leg Curl | 3 | 10 | 75s |
| DB Lateral Raise | 2 | 12 | 60s |
| Reverse Crunch | 2 | 12 | 45s |
Day B — Hinge and pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB RDL | 3 | 10 | 90s |
| Machine Chest Press | 3 | 10 | 90s |
| Cable Seated Row | 3 | 10 | 90s |
| Leg Press | 3 | 10 | 120s |
| Seated DB Shoulder Press | 2 | 10 | 90s |
| Cable Crunch | 2 | 12 | 60s |
Day C — Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 | 12 | 120s |
| Low Incline DB Press | 3 | 10 | 90s |
| Machine Pulldown | 3 | 10 | 90s |
| Lying Leg Curl | 3 | 12 | 75s |
| DB Curl | 2 | 12 | 60s |
| Triceps Pressdown | 2 | 12 | 60s |
How a session moves
Rest in the table starts when you finish the set. Locking the phone does not stop the clock. You can skip the rest, add 30 seconds, or undo the last set.
On a beginner plan, finishing every set of an exercise is what adds load next time. A miss holds the weight. Two misses at the same weight drop it a step. The screen says which. Progressive overload, explained walks through the cases.
There is no food list on this plan. Calories are a separate step, in Setting calories and macros.