Your Ultimate Gym Workout Programs: 3-Day and 5-Day Plans for All Levels

Finding a workout plan that fits your schedule and fitness level can make all the difference in achieving your goals. Below, you'll find structured 3-day and 5-day workout programs, each with exercises tailored for beginners, intermediates, and advanced athletes. These plans focus on building strength, improving endurance, and fostering a balanced physique.

3-Day Gym Workout Plan

Beginner Plan

Focus on learning proper form and building a solid foundation.

• Day 1: Full Body Strength

  • Goblet Squats – 3 sets of 12 reps
  • Push-Ups – 3 sets of 8-12 reps (modify as needed)
  • Dumbbell Rows – 3 sets of 10-12 reps per side
  • Plank Hold – 3 sets of 20-30 seconds

• Day 2: Active Recovery or Light Cardio

  • Brisk Walking or Cycling – 20-30 minutes
  • Foam Rolling and Stretching

• Day 3: Full Body Strength

  • Deadlifts (with dumbbells or barbell) – 3 sets of 8-10 reps
  • Overhead Dumbbell Press – 3 sets of 10-12 reps
  • Lat Pulldowns or Assisted Pull-Ups – 3 sets of 8-10 reps
  • Bicycle Crunches – 3 sets of 15-20 reps per side

Intermediate Plan

Build strength and incorporate variety to prevent plateaus.

• Day 1: Upper Body Focus

  • Bench Press – 4 sets of 8-10 reps
  • Pull-Ups (assisted if needed) – 4 sets to failure
  • Dumbbell Lateral Raises – 3 sets of 12-15 reps
  • Tricep Dips – 3 sets of 10-12 reps

• Day 2: Lower Body Strength

  • Bulgarian Split Squats – 3 sets of 10-12 reps per leg
  • Romanian Deadlifts – 4 sets of 8-10 reps
  • Calf Raises – 4 sets of 15-20 reps
  • Russian Twists – 3 sets of 20 reps (10 per side)

• Day 3: Conditioning & Core

  • HIIT Circuit: 30 seconds on/30 seconds off (4 rounds)
    • Jump Squats
    • Push-Ups
    • Kettlebell Swings
    • Mountain Climbers
  • Hanging Leg Raises – 3 sets of 12-15 reps

Advanced Plan

Push limits with heavier weights and high-intensity training.

• Day 1: Push Day (Chest, Shoulders, Triceps)

  • Barbell Bench Press – 5 sets of 6-8 reps
  • Overhead Barbell Press – 4 sets of 8 reps
  • Dumbbell Chest Flys – 3 sets of 12 reps
  • Skull Crushers – 3 sets of 10 reps

• Day 2: Pull Day (Back, Biceps, Rear Delts)

  • Barbell Rows – 5 sets of 6 reps
  • Pull-Ups (weighted if possible) – 4 sets to failure
  • Face Pulls – 3 sets of 12-15 reps
  • Hammer Curls – 3 sets of 12 reps

• Day 3: Legs & Core

  • Back Squats – 5 sets of 8 reps
  • Romanian Deadlifts – 4 sets of 10 reps
  • Weighted Step-Ups – 3 sets of 12 reps per leg
  • Hanging Windshield Wipers – 3 sets of 10 reps

5-Day Gym Workout Plan

Beginner Plan

• Day 1: Upper Body

  • Dumbbell Bench Press – 3 sets of 10 reps
  • Dumbbell Rows – 3 sets of 10 reps
  • Overhead Shoulder Press – 3 sets of 10 reps
  • Plank Hold – 3 sets of 20-30 seconds

• Day 2: Lower Body

  • Goblet Squats – 3 sets of 12 reps
  • Romanian Deadlifts – 3 sets of 10 reps
  • Step-Ups – 3 sets of 10 reps per leg
  • Bodyweight Calf Raises – 3 sets of 20 reps

• Day 3: Core & Cardio

  • Bicycle Crunches – 3 sets of 20 reps (10 per side)
  • Plank-to-Shoulder Taps – 3 sets of 10 per side
  • Rowing Machine or Treadmill – 20-30 minutes

• Day 4: Rest or Active Recovery

  • Yoga or Light Stretching

• Day 5: Full Body Strength

  • Push-Ups – 3 sets of 12 reps
  • Deadlifts – 3 sets of 10 reps
  • Dumbbell Rows – 3 sets of 10 reps per side
  • Side Plank Hold – 3 sets of 15 seconds per side

Intermediate 5-Day Workout Plan

Day 1: Upper Body (Push Focus)

1. Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 10-12 reps
3. Overhead Dumbbell Shoulder Press – 3 sets of 10-12 reps
4. Lateral Raises – 3 sets of 12-15 reps
5. Cable Tricep Pushdowns – 3 sets of 12-15 reps
6. Dumbbell Skull Crushers – 3 sets of 12-15 reps

Day 2: Lower Body (Legs and Core)

1. Back Squat – 4 sets of 8-10 reps
2. Romanian Deadlift – 4 sets of 10-12 reps
3. Walking Lunges – 3 sets of 12 reps per leg
4. Leg Extensions – 3 sets of 12-15 reps
5. Plank – 3 sets of 60 seconds
6. Russian Twists – 3 sets of 20 reps (10 per side)

Day 3: Active Recovery/Cardio

• 30-45 minutes of low-intensity cardio (e.g., walking, cycling, swimming)
• Foam rolling and stretching session

Day 4: Upper Body (Pull Focus)

1. Pull-Ups (or Lat Pulldown) – 4 sets of 8-10 reps
2. Barbell Rows – 4 sets of 8-10 reps
3. Dumbbell Bicep Curls – 3 sets of 12-15 reps
4. Hammer Curls – 3 sets of 12-15 reps
5. Rear Delt Flys – 3 sets of 12-15 reps
6. Face Pulls – 3 sets of 12-15 reps

Day 5: Lower Body (Glutes and Hamstrings)

1. Deadlifts – 4 sets of 6-8 reps
2. Bulgarian Split Squats – 3 sets of 10 reps per leg
3. Hip Thrusts – 4 sets of 10-12 reps
4. Hamstring Curls – 3 sets of 12-15 reps
5. Glute Kickbacks – 3 sets of 12-15 reps per leg
6. Calf Raises – 3 sets of 20 reps

Advanced 5-Day Workout Plan

Day 1: Upper Body (Chest and Triceps)

1. Barbell Bench Press – 5 sets of 6-8 reps
2. Incline Dumbbell Press – 4 sets of 8-10 reps
3. Weighted Dips – 4 sets of 10-12 reps
4. Overhead Tricep Extension – 4 sets of 10-12 reps
5. Close-Grip Push-Ups – 3 sets to failure

Day 2: Lower Body (Quads and Glutes)

1. Barbell Squat – 5 sets of 6-8 reps
2. Front Squats – 4 sets of 8-10 reps
3. Bulgarian Split Squats – 4 sets of 10 reps per leg
4. Glute Bridges – 3 sets of 12-15 reps
5. Calf Raises – 4 sets of 20-25 reps

Day 3: Back and Biceps

1. Weighted Pull-Ups – 5 sets of 6-8 reps
2. Barbell Rows – 4 sets of 8-10 reps
3. Single-Arm Dumbbell Rows – 4 sets of 10 reps per arm
4. Barbell Curls – 4 sets of 10-12 reps
5. Concentration Curls – 3 sets of 12-15 reps

Day 4: Shoulder and Core Focus

1. Military Press – 5 sets of 6-8 reps
2. Arnold Press – 4 sets of 8-10 reps
3. Lateral Raises – 4 sets of 12-15 reps
4. Cable Face Pulls – 4 sets of 12-15 reps
5. Hanging Leg Raises – 4 sets of 15 reps
6. Plank-to-Push-Up – 3 sets of 15 reps

Day 5: Full Body Power Day

1. Power Cleans – 5 sets of 3-5 reps
2. Deadlifts – 4 sets of 5 reps
3. Overhead Squats – 3 sets of 8 reps
4. Pull-Ups – 3 sets to failure
5. Barbell Bench Press – 4 sets of 8-10 reps