The handful of things that decide whether your first months work — and a simple 3-day week to hang them on. Tick as you go; print the plan for the fridge.
Am I avoiding the big mistakes?
0 / 6
Your 3-day full-body week
repeatable
Each session (45–60 min)
5 min light cardio warm-up
Squat or leg press — 2–3 sets, 8–12 reps
Chest press — 2–3 sets, 8–12 reps
Lat pulldown — 2–3 sets, 8–12 reps
Shoulder press — 2–3 sets, 8–12 reps
Plank or core — 2–3 sets
Same five movements each session. Beat last week by a rep or a little weight — that's progressive overload doing the work.