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Repigo Program

Muscle Builder Beginner

A beginner-friendly muscle-building program focused on simple, well-known exercises for the whole body.

Updated July 19, 2026 by Repigo Team

Split Type
Full Body
Days Per Week
3
Workouts
3

Choose This Program If

  • You want to build muscle with beginner-friendly gym workouts.
  • You prefer full-body hypertrophy workouts over heavy strength specialization.
  • You want to learn common exercises for building muscle.

How The Program Works

A beginner-friendly muscle-building program focused on simple, well-known exercises for the whole body. Train 3 times per week with at least one rest day between sessions.

Use a load you can control for every rep. When all sets feel solid, increase the load slightly next time.

Weekly Layout

  1. Day 1: Full Body Strength
  2. Day 2: Rest
  3. Day 3: Full Body Volume
  4. Day 4: Rest
  5. Day 5: Full Body Pump
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Full Body Strength

  • Leg Press: 3 sets x 10 reps
  • Dumbbell Bench Press: 3 sets x 10 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Dumbbell Romanian Deadlift: 3 sets x 10 reps
  • Dumbbell Lateral Raise: 3 sets x 12 reps

Day 2: Full Body Volume

  • Dumbbell Goblet Squat: 3 sets x 10 reps
  • Machine Chest Press: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Barbell Hip Thrust: 3 sets x 10 reps
  • Cable Triceps Pushdown: 3 sets x 12 reps

Day 3: Full Body Pump

  • Machine Leg Extension: 3 sets x 12 reps
  • Seated Leg Curl: 3 sets x 12 reps
  • Machine Shoulder Press: 3 sets x 10 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Dumbbell Curl: 3 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.