The Best Training Split for Beginners Starting Weight Training

So you’ve decided to start lifting weights—first off, congratulations! You’re about to unlock a stronger, healthier version of yourself. One of the first things new lifters ask is:

"How should I split up my workouts each week?"

And it’s a valid question. With so many training styles out there—push/pull/legs, bro splits, upper/lower—it can feel overwhelming. But here’s the good news: for beginners, simple is better, and consistency beats complexity every time.

Let’s break it down.

✅ Why a Full Body Split is Best for Beginners

If you’re brand new to lifting, the Full Body Split is your best friend.

Here’s why:

More Practice: You’ll hit each major muscle group multiple times a week, helping you learn proper form faster.

More Recovery: You won’t overload one area while ignoring another. Your body gets balanced training and time to adapt.

More Gains: Beginners respond well to frequency. Training each muscle group 2-3 times a week helps spark faster muscle growth and strength gains.

📅 Beginner Full Body Training Split (3 Days/Week)

Monday – Full Body A

Squat (Bodyweight or Goblet) – 3x10

Push-Up or Dumbbell Bench Press – 3x10

Dumbbell Row – 3x10

Plank – 3x30 seconds

Light Cardio Cool Down – 5-10 min

Wednesday – Full Body B

Deadlift or Dumbbell RDL – 3x10

Overhead Press – 3x10

Lat Pulldown or Assisted Pull-Up – 3x10

Walking Lunges – 3x10 per leg

Core Circuit – 5-7 mins

Friday – Full Body A (Repeat)

Same as Monday, but try to increase weight or reps slightly

Focus on better form and mind-muscle connection

🧠 Tips for New Lifters

Keep It Simple

Master the basics. Squat, hinge, push, pull, and carry. No need for fancy equipment or advanced routines.

Focus on Form First

Learn how to move well before adding heavy weights. Bad form = bad results (and risk of injury).

Progress Over Perfection

Add small improvements each week. More reps, more weight, better control—it all adds up.

Recover Hard

Get enough sleep, fuel your body with quality food, and take your rest days seriously. Growth happens outside the gym.

🏁 Final Thoughts

The best training split for beginners is the one that builds habits, keeps you consistent, and helps you enjoy the process. A full body split 3 days a week is simple, effective, and a perfect entry point into strength training. Once you’ve built a foundation, you can explore other splits and customize your plan—but for now, stick with what works.

Need help designing your beginner program? I offer customized training plans, one-on-one coaching, and support to help you build strength, muscle, and confidence from day one.