Beginner gym workout plan for fat loss: a 3-day push, pull, legs split

Walking into a gym for the first time, or coming back after a long break, can feel like a lot. I am John, and I like to keep the first plan as simple as possible. This guide gives you a three day push, pull, legs plan for fat loss that you can follow on your own, plus the basics of how to progress.

Why lift weights to lose fat?

Fat loss mostly comes down to eating a little less than you burn over time. Lifting weights is a useful part of that for a few reasons. It gives you a structured reason to train, it is a good way to build strength, and it helps you keep hold of muscle while your weight comes down. The NHS recommends strengthening activities that work all the major muscle groups on at least two days a week for adults aged 19 to 64, so a three day plan sits comfortably above that.

I should be clear that no plan on a web page can promise a result. Think of this as a sensible, general starting point.

What push, pull and legs means

A push, pull, legs split sorts your training into three types of day, based on how the movements work.

• Push days work the muscles that press things away from you: chest, shoulders and the back of the arms.
• Pull days work the muscles that pull things towards you: your back and the front of the arms.
• Legs days work your thighs, hips, hamstrings and calves.

With three training days a week, you do each type of day once. That is easy to remember, it gives every muscle group a few days of rest, and it keeps each session a sensible length. If you want to know why this structure also works well for fat loss, read my guide to push, pull, legs for fat loss.

Before you start

• If you have an injury, a health condition or any doubts, speak to your GP before starting a new programme.
• Warm up for five to ten minutes with some light movement and a few easy sets of your first exercise.
• Start lighter than you think you need to. You can always add weight next week.
• Ask a member of gym staff to show you how a machine adjusts. Nobody minds.

An example week

Here is one way to lay out three days. Leave at least a day between sessions. Monday, Wednesday and Friday works well for many people, but any pattern with rest days in between is fine.

• Day 1: push
• Day 2: pull
• Day 3: legs

Push day

• Chest press (machine or dumbbells): 3 sets of 8 to 12
• Seated dumbbell shoulder press: 3 sets of 8 to 12
• Incline dumbbell or machine press: 2 sets of 10 to 12
• Triceps pushdown on a cable: 2 sets of 10 to 15
• Lateral raise: 2 sets of 12 to 15

Pull day

• Lat pulldown: 3 sets of 8 to 12
• Seated cable row: 3 sets of 8 to 12
• Dumbbell row: 2 sets of 10 to 12 each side
• Face pull or rear delt machine: 2 sets of 12 to 15
• Biceps curl: 2 sets of 10 to 15

Legs day

• Goblet squat or leg press: 3 sets of 8 to 12
• Romanian deadlift with dumbbells: 3 sets of 8 to 12
• Walking lunges or split squats: 2 sets of 10 each leg
• Leg curl: 2 sets of 10 to 15
• Calf raise: 2 sets of 12 to 15

This is a general example, not one of my programme plans. My plans are built for your level and are delivered digitally to your email.

How hard should it feel?

A good rule for beginners is to finish each set feeling that you could have done a couple more reps with good form. The NHS says that to get the health benefits of strength exercises you should work to the point where you need a short rest before repeating the movement. In plain terms, the last few reps should feel challenging but not like a struggle. Rest for around one to two minutes between sets so you can lift well.

How to progress

Progress in the gym is simple in principle: do a little more over time. This is often called progressive overload. For your first few weeks, here is an easy way to do it.

1. Pick a weight where you can just reach the top of the rep range, for example 12 reps, with good form.
2. Next session, try the same weight and aim to match or beat the reps.
3. When you hit the top of the range on every set, add a small amount of weight next time.
4. If your form slips, stay at the current weight a little longer.

Write your numbers down. A notebook works, and an app is better. Seeing your lifts creep up is one of the most motivating parts of training, and it tells you far more than the scales do on a bad week.

Walking, steps and food

The weights are only part of the picture. Staying active between sessions, for example with walking, helps. The NHS also recommends aerobic activity alongside strength work. For food, you do not need anything extreme. The NHS healthy weight advice is a sensible place to start, and it suggests a steady pace of 0.5kg to 1kg lost a week rather than anything drastic. Crash diets are hard to keep up and usually not worth it.

Common beginner mistakes

• Doing too much too soon. Three days is plenty to begin with.
• Changing the plan every week. Stick with it for at least four to six weeks so you can see your lifts improve.
• Skipping legs. They are your biggest muscles and a big part of the plan.
• Lifting too heavy with poor form. Technique first, weight second.
• Judging progress by the scales alone. Take photos, notes and measurements as well, and notice how you feel.

For a starting point on food as well, try my free calorie and protein calculator, and read why diet matters for fat loss.

When to move on

After a couple of months of steady training you may want more structure, more days a week or someone to adjust the plan as you go. That is where a coached programme can help. My Kickstart programme runs for 6 weeks, with the Transformation at 8 weeks and the Elite at 12 weeks. Each comes in three levels, with Beginner at up to 3 days a week. You can choose your programme and start today.

This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.