VoltraBeginner gym workout plan: 3-day and 4-day weekly schedules
Beginners do well with full-body sessions two to three days a week, 1–3 sets of 8–12 reps per exercise [1], and every major muscle group trained at least twice a week [2][3]. A 3-day full-body plan covers that; a 4-day plan splits the week into days built around one main lift.
Both plans below are the ones Voltra's app gives beginners: Foundations for 3 days, and GZCLP for 4.
3-day plan: full body (Foundations)
Alternate two workouts, A and B, with a rest day between sessions, for example Sunday, Tuesday and Thursday. Week 1 is A, B, A; week 2 is B, A, B. Finish each set with about three or four reps left in you.
Day A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell squat | 3 × 8–10 | 2½ min |
| Bench press | 2 × 8–10 | 2½ min |
| Seated cable row | 3 × 8–10 | 2 min |
| Romanian deadlift | 2 × 8–10 | 2 min |
| Dumbbell shoulder press | 2 × 8–10 | 1½ min |
| Plank | 3 × 30–45 s | 1 min |
Day B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Trap bar deadlift | 3 × 8–10 | 2½ min |
| Leg press | 2 × 8–10 | 2 min |
| Lat pulldown | 3 × 8–10 | 2 min |
| Incline dumbbell press | 2 × 8–10 | 2 min |
| Leg curl | 2 × 8–10 | 1½ min |
| Dead bug | 3 × 8–10 | 1 min |
Voltra's version for women swaps a few exercises, such as barbell hip thrusts on day A and glute kickbacks on day B.
Over 8 weeks: weeks 1–4 keep the same sets, week 5 asks a little more effort, weeks 6–7 add a set to each exercise, and week 8 is a lighter deload week with fewer sets.
4-day plan: one main lift a day (GZCLP)
| Day | Main lift, 5 × 3–5 | Second lift, 3 × 10 | Extra, 3 × 15–20 |
|---|---|---|---|
| 1 | Squat | Bench press | Lat pulldown |
| 2 | Bench press | Romanian deadlift | Barbell row |
| 3 | Deadlift | Overhead press | Lat pulldown |
| 4 | Overhead press | Squat | Barbell row |
Rest about 3 minutes after main-lift sets (4 for deadlifts), 1½–2 minutes after the second lift, and 1 minute after the extras. GZCLP is heavier: its main lifts use 3–5 reps, which builds strength. ACSM's 2026 review found that loads of 80% of your maximum or more build the most strength [2]. If you're brand new to the gym, start with the 3-day plan.
Progressing safely
- Warm up first. In a meta-analysis of warm-up studies, warming up improved performance in most of the measures [4]. Voltra suggests warm-up sets on your first exercise: 40%, 60% and 80% of your working weight.
- Add weight slowly. When you can do one or two reps more than the target in two sessions in a row, add 2–10% [1].
- Rest long enough. About 2–3 minutes between sets of big lifts like squats and bench presses, and 1–2 minutes for smaller ones [1]. A newer review found rest length made little difference to strength, so don't worry about the exact second [2].
- Train each muscle at least twice a week [2][3].
Following the plan in Voltra
- On the Train tab, tap Set up Train, then Start setup.
- Choose Generate one for me, then Beginner, 3 training days and a full gym. On Pick your focus, Foundations comes first. For GZCLP, choose Pick a famous program and 4 days instead.
- Check the week-1 preview, then tap Looks good — start training.
- Each training day, tap Start Workout. Voltra fills in the weights from last time, starts a rest timer after each set that you can extend 15 seconds at a time, and flags new personal records.
Frequently asked
How many days a week should a beginner go to the gym?
Two to three full-body sessions a week is the classic advice for beginners, with every major muscle trained at least twice a week.
How many sets and reps should a beginner do?
1–3 sets of 8–12 reps per exercise to start, adding weight when you can beat the target reps two sessions in a row.
Is a 3-day or a 4-day plan better for beginners?
Start with 3 full-body days. A 4-day plan like GZCLP uses heavier sets of 3–5 reps and suits people who want to build strength once they know the lifts.
How long should I rest between sets?
About 2–3 minutes for big lifts and 1–2 minutes for smaller ones; a newer review found rest length makes little difference to strength.
Sources
- Ratamess NA, et al. (American College of Sports Medicine) (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise 41(3):687–708
- Currier BS, et al. (American College of Sports Medicine) (2026). Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise 58(4):851–872
- Bull FC, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451–1462
- Fradkin AJ, et al. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research 24(1):140–148
Sources checked on 29 September 2026.
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