A good gym routine is boring on purpose. Three full-body sessions a week, compound lifts first, clear sets and reps, and a rule for when to add weight. That beats a colourful six-day split you abandon in week two. This page gives you an actual simple plan you can run for months, then shows how to load it into the best workout planner app options people actually use: Boostcamp, Hevy, Strong and Fitcoin. Fitcoin is our product, so that section is ownership-disclosed.
If you want a wider catalogue of trackers and plan apps after you have the routine, see our guides to the best weight lifting apps and the best gym workout apps. Those pieces compare logging depth, guided plans and motivation features. This one is the plan itself, plus how to run it without losing the notebook.
Why a simple 3-day full-body gym routine wins
Full-body training three times a week hits each major pattern often enough for beginners and many intermediates: squat, hinge, push, pull and a little core or carry work. You get recovery days between sessions, which matters more than stacking volume when you are still learning the lifts. You also leave calendar space for work, sleep and a walk or run, which is where most "perfect" PPL templates die.
The planner app is not the magic. Consistency and progressive overload are. The app's job is to make last week's numbers visible so this week's session has a target. That is true whether you use a best gym planner app for templates, a best workout planner app for custom routines, or a home workout planner app setup with dumbbells in the living room.
The routine: three sessions, same week structure
Train on three non-consecutive days, for example Monday, Wednesday and Friday. Warm up with five to eight minutes of easy bike or row, then a couple of light sets of the first lift. Rest 2 to 3 minutes on the heavy compounds and 60 to 90 seconds on accessories. Whole sessions should land around 45 to 70 minutes depending on gym crowding and how strict you are with rest.
Use RPE as a guardrail, not as an excuse to sandbag. Most working sets should feel like RPE 7 to 8: hard, two or three reps left in the tank, form still clean. Leave all-out sets for occasional top sets once technique is solid.
Day A
- Back squat (or goblet squat): 3 sets of 5 to 8
- Bench press (or dumbbell bench): 3 sets of 5 to 8
- Chest-supported row or seated cable row: 3 sets of 8 to 12
- Romanian deadlift: 2 to 3 sets of 6 to 10
- Plank or hanging knee raise: 2 sets of 20 to 40 seconds or 8 to 12 reps
Day B
- Trap bar deadlift or conventional deadlift: 3 sets of 3 to 5
- Overhead press (barbell or dumbbell): 3 sets of 5 to 8
- Lat pulldown or assisted pull-up: 3 sets of 6 to 10
- Walking lunges or Bulgarian split squat: 2 to 3 sets of 8 to 12 per leg
- Farmer carry or suitcase carry: 2 sets of 20 to 40 metres
Day C
- Front squat or leg press: 3 sets of 6 to 10
- Incline dumbbell press: 3 sets of 8 to 12
- One-arm dumbbell row: 3 sets of 8 to 12 per side
- Hip hinge accessory (good morning, cable pull-through or light RDL): 2 sets of 8 to 12
- Face pulls or band pull-aparts: 2 to 3 sets of 12 to 20
- Optional biceps or triceps: 2 sets of 10 to 15
Rotate A / B / C across the week. Next week starts again at A. If a machine is taken, swap to the closest pattern, not a random Instagram circuit. Beginners who want more context on gym etiquette and first sessions can read going to the gym for the first time and gym workouts for beginners.
Progression rules (the part that makes it a routine, not a mood)
Pick a starting weight you can hit the bottom of the rep range with clean form. When you complete all prescribed sets at the top of the range, add the smallest plate jump available next time (usually 2.5 kg total on barbell lifts, or the next dumbbell pair). If you only hit the middle of the range, keep the weight and chase the top. If you miss the bottom of the range or form breaks, stay put or drop slightly and rebuild.
Deload every sixth or eighth week if joints feel beaten up or sleep has been poor: cut sets roughly in half or cut load by about 40 percent for one week, then resume. Do not invent a new programme because one session felt flat. Log the session, check Sleep and Recovery if you track them, and show up for the next one.
Cardio can sit on off days: a 20 to 40 minute easy run, cycle or brisk walk. Keep it easy enough that Day A still feels strong. If you need a best time of day discussion rather than a plan, our note on the best time to go to the gym covers that separately.
How to run it in Boostcamp, Hevy, Strong and Fitcoin
Boostcamp: best when you want a programme shell
Boostcamp is a strong answer to "best workout planner app" if you like browsing community and coach templates, then logging inside the same place. You can follow a published full-body programme close to this structure, or build custom days that match Day A, B and C exactly. Its strength is programme organisation and progressive templates. Check current listings for free versus paid features, because tiers change.
Hevy: best modern gym floor logger
Create three routines named Day A, Day B and Day C. Add the exercises in order, set target sets and rep ranges in the notes if you like, then start the matching routine each session. Hevy's previous-set display makes progression obvious. For many people it is the best gym planner app when the plan already exists and the job is logging fast between sets. Free tiers are usually generous; paid extras exist, so check current listings.
Strong: best no-nonsense lift log
Strong is the classic "open app, hit start, type numbers" experience. Build the same three routines, rest timers on, and keep rest honest. If you already know the plan and hate visual clutter, Strong is still excellent. As with Hevy, assume a usable free tier with optional paid features and verify pricing before you upgrade.
Fitcoin: saved routines, set logging, GPS cardio and rewards
Fitcoin is our product. It does not provide video classes or named programmes, so it is not a Boostcamp clone. What it does well for this gym routine is the habit and logging layer. Save Day A, Day B and Day C as routines. During each session log sets, reps and weight, mark warm-up versus working sets, add RPE, run rest timers, and watch the muscle map and personal records accumulate. Workout heart rate (average, max, zones and post-workout) comes through Apple Health or Google Health Connect when your watch or phone supplies it.
On off days, built-in GPS run and cycle tracking covers easy cardio without another download. Steps and workouts build a daily FitScore out of 20, alongside Sleep, Recovery and Energy tracking and coaching. FitScore feeds challenges, clubs and weekly Leagues, and unlocks Fitcoin rewards for brand discounts and free items, not cash. The app is free on iOS and Android with no subscription, which makes it a practical home workout planner app as well if you swap to dumbbell variations at home.
A clean stack for many people: Boostcamp if you want a template community, or Hevy/Strong if you only need logging speed, plus Fitcoin if you want FitScore, outdoor GPS and rewards on top of the same training week. Or just Fitcoin alone for the simple three-day plan. More comparisons live in the best apps to track gym progress and best workout tracker apps guides.
Home workout planner app version
Same three days, different tools. Goblet squat for back squat, dumbbell Romanian deadlift for the hinge, floor or bench press for the press, single-arm rows and band pulldowns for the pulls, split squats for lunges, backpack farmer carries if you lack farmer handles. Progression still means more reps then more load. Save the three home routines in Hevy, Strong or Fitcoin exactly as you would for the gym.
If you need guided video demos for form, pair the plan with a free coaching library such as Nike Training Club rather than abandoning logging. Our best home workout apps round-up covers that coaching side.
Common mistakes that kill simple gym routines
Adding five accessory lifts because the session "felt too short". Skipping Day B because deadlifts are intimidating, then wondering why the back and posterior chain never improve. Changing apps every fortnight and losing history. Training six days because a creator said frequency is everything, then sleeping five hours. Measuring success by sweat instead of by logged load and reps.
Fix those by keeping the list short, logging every working set, and reviewing the last four weeks once a month. If the numbers moved up, the gym routine is working even if it looks plain. If they did not, fix sleep, protein and effort before you rewrite the plan.
Planner app comparison for this routine
| App | Best for | Named programmes? | Saved routines + set log? | Extras |
|---|---|---|---|---|
| Boostcamp | Programme templates | Yes (library) | Yes | Community plans (check listings) |
| Hevy | Modern lift logging | No (you build) | Yes | Social / free tier extras |
| Strong | Fast gym floor logging | No (you build) | Yes | Minimal UI |
| Fitcoin | Logging + rewards + GPS | No | Yes | FitScore, HR, run/cycle, rewards |
Frequently asked questions
What is the best simple gym routine for beginners?
A 3-day full-body routine with compound lifts, two to three sets per exercise, and clear progression rules is enough for most beginners and many intermediates. Train Monday, Wednesday and Friday (or any three non-consecutive days), log every set, and add load when you hit the top of the rep range with good form. You do not need a six-day split to get stronger.
What is the best workout planner app for this routine?
Boostcamp is strong if you want a programme library and structured templates. Hevy and Strong are excellent if you prefer to build the three sessions yourself and log them quickly on the gym floor. Fitcoin works as a free planner-plus-logger with saved routines, set logging with RPE, rest timers, a muscle map and rewards. Check current listings for any paid tiers on Boostcamp, Hevy or Strong.
Can I run this as a home workout planner app setup?
Yes, if you have dumbbells, a bench and ideally a pull-up option or bands. Swap barbell moves for dumbbell goblet squats, Romanian deadlifts, floor or bench presses and single-arm rows. Save the same three routines in Hevy, Strong or Fitcoin and apply the same progression rules. Fitcoin also covers GPS runs and cycles on non-lifting days if you want simple cardio without another app.
How long should I stay on a simple gym routine?
Eight to twelve weeks is a sensible block before you change much. If your lifts are still progressing and sessions feel productive, keep going. Change the plan when progress stalls for several weeks despite sleep and food being in order, or when you have a clear reason to specialise. Most people quit routines because they switch too often, not because the plan was too simple.
Does Fitcoin replace Boostcamp, Hevy or Strong?
Not as a named programme library. Fitcoin does not provide video classes or named programmes like Boostcamp templates. It does save routines, log sets, reps and weight with RPE, rest timers, muscle map and PRs, show workout heart rate via Apple Health or Health Connect, and track GPS runs and cycles. FitScore unlocks brand discounts and free items, not cash. Many people use Fitcoin alone for a simple plan, or alongside Boostcamp if they want a community programme.
Method and sources: Written August 9, 2026 and checked the same day against Fitcoin's shipping product: strength logging (sets, reps, weight, RPE, routines, muscle map, PRs), workout heart-rate detail via Apple Health and Google Health Connect, built-in GPS run and cycle tracking, plus FitScore, Sleep, Recovery, Energy, challenges, clubs and Leagues. Third-party details for Boostcamp, Hevy and Strong checked from public app store listings and marketing pages. Subscription pricing and free tiers change regularly, so re-check current App Store or Play Store listings before paying. Fitcoin inclusion is ownership-disclosed. This article is general training information, not personalised medical advice.
Related reading: best weight lifting apps 2026, best gym workout apps 2026, gym workouts for beginners, best apps to track gym progress, apps that reward you for working out, what is FitScore.
About the author: Harris Khan is the co-founder of Fitcoin. He studied at Loughborough University and has more than 15 years of personal experience across strength training, bodybuilding, Muay Thai and general fitness.