Beginner Muscle-Building Workout (Full Body)

Frequency: 3 Days per Week (e.g., Monday, Wednesday, Friday)
Rest Between Sets: 60-90 seconds
Focus: Building foundational strength, form, and overall muscle engagement

Day 1: Full Body Workout

1. Barbell Squat: 3 sets x 8-10 reps
   (Focus on proper squat form and full range of motion)
2. Dumbbell Bench Press: 3 sets x 8-10 reps
   (Focus on chest and triceps, moderate weight)
3. Lat Pulldown: 3 sets x 8-10 reps
   (Focus on engaging lats and upper back)
4. Seated Row: 3 sets x 8-10 reps
   (Engage the back, use a moderate weight)
5. Dumbbell Shoulder Press: 3 sets x 8-10 reps
   (Focus on shoulders, do not go too heavy initially)
6. Leg Press: 3 sets x 10-12 reps
   (Quad and glute focus, easy on the weight)
7. Dumbbell Bicep Curls: 3 sets x 10-12 reps
   (Full range of motion for biceps)
8. Triceps Pushdown (Cable): 3 sets x 10-12 reps
   (Focus on triceps contraction)
9. Planks: 3 sets x 30-45 seconds
   (Core strength)

Day 2: Full Body Workout

1. Deadlift: 3 sets x 6-8 reps
   (Focus on form and posterior chain activation)
2. Incline Dumbbell Press: 3 sets x 8-10 reps
   (Target upper chest and shoulders)
3. Cable Row: 3 sets x 8-10 reps
   (Engage lats and rhomboids)
4. Dumbbell Lunges: 3 sets x 10-12 reps per leg
   (Glutes and quads, focus on balance)
5. Machine Chest Flyes: 3 sets x 10-12 reps
   (Isolate chest, focus on form)
6. Machine Leg Curls: 3 sets x 12-15 reps
   (Focus on hamstrings)
7. Dumbbell Hammer Curls: 3 sets x 10-12 reps
   (For brachialis and forearms)
8. Cable Triceps Extensions: 3 sets x 10-12 reps
   (Focus on triceps long head)
9. Bicycle Crunches: 3 sets x 20 reps
   (Focus on obliques and core engagement)

Day 3: Full Body Workout

1. Leg Press: 3 sets x 10-12 reps
   (Quad focus, can add more weight as strength improves)
2. Flat Barbell Bench Press: 3 sets x 8-10 reps
   (Form and control are key)
3. Pull-Ups or Assisted Pull-Ups: 3 sets x 6-8 reps
   (Gradually work toward full bodyweight pull-ups)
4. Dumbbell Rows: 3 sets x 8-10 reps
   (Focus on squeezing the back muscles)
5. Dumbbell Lateral Raises: 3 sets x 12-15 reps
   (Shoulder isolation)
6. Machine Leg Extension: 3 sets x 12-15 reps
   (Quad focus)
7. Concentration Curls: 3 sets x 10-12 reps
   (For bicep peak)
8. Overhead Triceps Extensions (Dumbbell): 3 sets x 10-12 reps
   (Triceps isolation)
9. Russian Twists: 3 sets x 20 reps per side
   (Core and oblique activation)