Beginner: 3 Day Workout Plan

Day 1 - Full Body 

- Bodyweight Squats - 3 sets x 12 reps (add weight if possible, focus on form)

- Push-Ups (knees if needed) - 3 sets x 10 reps 

- Dumbbell Bent Over Rows - 3 sets x 12 reps 

- Dumbbell Shoulder Press - 3 sets x 12 reps 

- Plank - 3 sets x 20-30 seconds 

Day 2 - Lower Focus 

- Dumbbell Goblet Squats - 3 sets x 12 reps 

- Romanian Deadlifts - 3 sets x 15 reps 

- Step-Ups - 3 sets x 10 reps per leg 

- Calf Raises - 3 sets x 20 reps 

- Side Plank - 2 sets x 20 sec per side 

Day 3 - Upper Focus 

- Incline Dumbbell Press - 3 sets x 12 reps 

- Seated Rows - 3 sets x 15 reps 

- Dumbbell Bicep Curls - 3 sets x 12 reps 

- Overhead Tricep Extensions - 3 sets x 12 reps 

- Plate Woodchoppers - 3 sets x 10 per side