Where I started
My first sessions were with an online personal trainer. I felt awkward, I did not know what I was doing, and I felt out of place, especially being overweight. But I dug in. If you feel like that walking in, you are not the only one, and it does pass.
Your three-day week at a glance
Train on three days with at least one rest day between them, for example Monday, Wednesday and Friday. Alternate the two sessions:
- Week 1: A, B, A
- Week 2: B, A, B
- Then repeat.
What stays the same each week
The exercises. Changing the workout every Monday feels productive, but you never get good at anything. Keep these for at least eight to twelve weeks and let the weights on the log do the changing.
Where recovery days fit
The days in between are when you recover. Walking on those days is fine and useful. You do not need a second session on them.
Read this before your first session
Sets, reps and effort in plain English
“3 × 8–12” means three sets of between eight and twelve reps, with a rest of about one and a half to two minutes between sets. Pick a weight where the last couple of reps are hard but your form holds, so you finish most sets with one to three good reps left. You do not need to go to failure.
Ask for an induction
Most Irish gyms offer a free induction when you join. Use it to learn where the machines are and how to set them up. Nobody expects you to know already. Your first gym session covers what to bring, a light first workout and basic gym etiquette.
The two sessions
Session A
| Exercise | Sets × reps |
|---|---|
| Goblet squat (or leg press) Hold one dumbbell at your chest and sit down between your heels. | 3 × 8–12 |
| Dumbbell bench press Flat bench, feet on the floor, lower the dumbbells to chest level. | 3 × 8–12 |
| Lat pulldown Pull the bar to your upper chest, no swinging. | 3 × 8–12 |
| Dumbbell Romanian deadlift Soft knees, push your hips back, keep the dumbbells close to your legs. | 2 × 8–12 |
| Plank Straight line from head to heels. | 2 × 20–40 seconds |
Session B
| Exercise | Sets × reps |
|---|---|
| Leg press (or split squat) Controlled all the way down, no bouncing at the bottom. | 3 × 8–12 |
| Seated cable row Sit tall, pull the handle to your stomach. | 3 × 8–12 |
| Incline dumbbell press Bench on a low incline, lower the dumbbells to your upper chest. | 3 × 8–12 |
| Hip thrust or back extension Squeeze at the top, do not arch your lower back. | 2 × 10–15 |
| Farmer carry Heavy dumbbells, walk tall, slow steps. | 2 × 30–40 metres |
Warm up with five minutes of easy cardio and one or two light sets of your first exercise. If any exercise causes pain, or you have a health condition or a past injury, get qualified individual advice rather than forcing it.
What to do when the equipment is busy
- Squat rack or leg press taken: goblet squat or split squat with dumbbells.
- Bench taken: dumbbell floor press, or push-ups.
- No incline bench free: use the flat bench or push-ups.
- Lat pulldown taken: assisted pull-up machine, or a single-arm dumbbell row.
- Cable row taken: chest-supported dumbbell row on an incline bench.
Same movement, different tool. Write the swap in your log so you compare like with like next time.
Record it, then decide whether to add weight
Write down the weight and reps for every set. When you hit the top of the rep range on every set with good form, add the smallest weight jump available next session and drop back to the bottom of the range. That is the whole progression rule. Progressive overload explained covers the other levers when weight stops moving.
| Exercise | Set 1 | Set 2 | Set 3 | Notes |
|---|---|---|---|---|
| Goblet squat (or leg press) | ||||
| Dumbbell bench press | ||||
| Lat pulldown | ||||
| Dumbbell Romanian deadlift | ||||
| Plank | ||||
| Leg press (or split squat) | ||||
| Seated cable row | ||||
| Incline dumbbell press | ||||
| Hip thrust or back extension | ||||
| Farmer carry |
Print this page or copy the table into your notes app.
What if you miss a session?
Do the next session in order on your next free day. Do not double up. If a whole week goes, start again where you left off, maybe a little lighter. The plan only works if it survives a bad week.
Food, recovery and where to go next
- Protein: about 1.6g per kilo of bodyweight a day is a practical starting point for people who train. How much protein per day explains it.
- The bigger picture: how to build muscle covers food, recovery and how long it takes.
- Different number of days? The training split recommender picks a split for your week, and there is a 5-day split if you have more time.
- Losing weight at the same time? Keep lifting. How to lose weight in Ireland covers the food side.
Starting from scratch?
The free Day One pack gives you a calorie starting point, a shopping list and a checklist to go with this plan. No email, no signup.
Questions before you start
Can a beginner start with three days a week?
Yes, if three days fits your week. Both sessions include a squat, a hinge, a push and a pull, so each of those movements is trained three times a week. That is more than the twice-a-week minimum most guidance suggests for the major muscle groups. If three is too many, two sessions you actually attend beat three you skip.
What if I miss a session?
Do the next session in the order on your next free day. Do not cram two sessions into one day to catch up. One missed day changes very little; a pattern of missed weeks is what matters.
Do I need to test my one-rep max?
No. This plan uses rep ranges, not percentages of a maximum. Log what you lift and add weight when you hit the top of the range.
Should every set be harder than the last?
No. Aim to finish most sets with one to three good reps still in the tank. Add weight only when every set reaches the top of the rep range with good form.
Sources and limitations
- ACSM 2026 resistance training evidence review. Consistency and training major muscle groups at least twice a week matter more than a complicated programme; sets do not need to go to failure.
- Morton RW et al. Protein supplementation and resistance-training gains (2018). The 1.6g/kg/day figure is an average break point, not an individual prescription.
This is a generic beginner template. It is not tailored to you, and it does not replace advice from a qualified professional if you have pain, an injury or a health condition.