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3 strength-training sessions a week: your complete 8-week programme
Article updated on 6 September 2026.
This programme offers three full-body sessions each week, for example on Mondays, Wednesdays and Fridays. It is designed for healthy adult beginners. It is an example of a training progression to be adapted to the equipment available and recovery times, not a promise of a transformation in eight weeks.
Allow approximately 40 to 55 minutes per session. In the event of illness, pregnancy, persistent pain or recovery from an injury, seek professional advice before following this programme. A trainer can also help you learn the movements.
Before each session: 5 to 8 minutes to prepare
Start by walking or cycling gently, then mobilise the joints involved. Do an easy set of the first exercises before the main sets. Warm-up sets are not included in the tables. Breathe throughout the exercise and choose a comfortable, controlled range of motion.
Sessions A, B and C
The sets evolve over the weeks as shown in the table below. The repetitions indicated below remain the starting point. For exercises on one leg or one arm, perform the specified number on each side.
| Session | Exercise | Repetitions or duration | A simple alternative |
|---|---|---|---|
| A | Goblet squat with one dumbbell | 8 to 12 | Sitting down and standing up from a stable chair |
| A | Incline push-ups on a stable support | 6 to 12 | Machine chest press |
| A | One-arm dumbbell row with the other hand supported | 8 to 12 on each side | Seated machine row |
| A | Floor glute bridge | 10 to 15 | Unloaded bridge with a pause at the top |
| A | Forearm plank | 15 to 30 seconds | Knees on the floor |
| B | Static lunge with light support | 8 to 10 on each side | Leg press |
| B | Dumbbell floor press | 8 to 12 | Incline push-ups |
| B | Lat pulldown | 8 to 12 | Dumbbell row |
| B | Hip hinge with light dumbbells | 8 to 12 | Glute bridge if the hip hinge is not yet controlled |
| B | Alternating arm-leg extension on all fours | 6 to 10 on each side | Move one limb at a time |
| C | Squat towards a chair | 8 to 12 | Leg press |
| C | Incline push-ups | 6 to 12 | Dumbbell floor press |
| C | Seated row or dumbbell row | 8 to 12 | Elastic band correctly attached |
| C | Glute bridge | 10 to 15 | Unloaded variation, slow movement |
| C | Side plank | 10 to 25 seconds per side | Knees bent on the floor |
The eight-week programme
| Weeks | Sets per exercise | Instructions |
|---|---|---|
| 1 and 2 | 2 | Learn the movements; aim for around 3 possible repetitions at the end of the set. |
| 3 and 4 | 2 | Gradually increase the number of repetitions within the range; keep around 2 possible repetitions. |
| 5 and 6 | 3 sets for each of the first three exercises, 2 sets for each of the last two | Add the set only if recovery is good; otherwise keep the previous training volume. |
| 7 and 8 | Same number of sets as before | Maintain and slightly increase the load once all sets reach the upper end of the range cleanly. |
Take a rest of around 90 to 120 seconds between sets, and longer if necessary to regain comfortable breathing. For core exercises, 60 to 90 seconds may be sufficient. This is not a timed circuit designed to leave you breathless.
How to choose and increase the training weight
Start with a weight that allows you to complete the planned number of repetitions without compromising your form. If you could still manage two clean repetitions if you were to stop, the effort is already worthwhile. When all sets reach the planned maximum over two comparable sessions, try the smallest available increment, then return to the lower end of the range.
Example: for a planned set of between 8 and 12 repetitions, performing 12 controlled repetitions in each set may justify a slight increase. If the new load causes you to lose balance or prevents you from reaching 8 repetitions, revert to the previous setting. For push-ups, lowering the support slightly increases the difficulty; its stability remains a priority.
A tracking sheet to copy
| Week and date | Session | Exercise | Training weight | Repetitions completed | Intensity and recovery |
|---|---|---|---|---|---|
| To be completed | A, B or C | Name of the movement | Weight or variant | One value for each set | Easy, suitable or too difficult; possible discomfort |
Copy this line for each exercise into the notebook or app of your choice. Also note down any missed sessions without trying to make them up by doing twice as many on the next one. If you feel unusually tired, stick to two sets, reduce the intensity or take an extra day’s rest.
This proposal is based on the principle of consistency and individual adaptation of ACSM recommendations from 2026 ; the detailed schedule is an editorial example. Please complete with protein-rich meal plans and A cardio routine that allows for recovery.
Original illustration generated by AI.
