Best Beginners Gym Workout Routine 2020 | DAY 3

Best Beginners Gym Workout Routine 2020 Day 3

Buff Dudes 5×5 Beginner’s Gym Workout Plan: (To Be Performed Every Other Day, 3 Days a Week for 3 Weeks)

Rest Times: 90 Seconds Between Compound Exercises, 60 Between Isolation.

DAY 1 – Full Body (video here:

Back Squats 5 sets x 5 reps
Bent Over Rows 5 sets x 5 reps
Flat Barbell Press 5 sets x 5 reps
Push Press 5 sets x 5 reps
Skull Crushers 3 sets x 10 reps
Lateral Raise 3 sets x 10 reps
Seated Calf Raise 3 sets x 10 reps

Day 2 – Full body (video here:

Deadlifts 5 sets x 5 reps
Pull-Ups 5 sets x 5 reps (weighted if needed)
Incline Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Barbell Curls 3 sets x 10 reps
Bent Over Reverse Flys 3 sets x 10 reps
Standing Calf Raises 3 sets x 10 reps

Day 3 – Full body

Front Squats 5 sets x 5 reps
V Grip Bent Over Rows 5 sets x 5 reps
Chest Dips 5 sets x 5 reps (weighted if needed)
Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
Cable Front Raises 3 sets x 10 reps
Seated Calf Raises 3 sets x 10 reps


BUFF DUDES / Fitness / Best Beginners Gym Workout Routine 2020 Day 3

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27 Responses

  1. This workout is from our SUPERHERO PLAN ( GRAB IT HERE: ) and we'll be going through each stage week by week. If you're following along, please let us know what you'd like us to feature in the future videos! STAY BUFF -Hudson & Brandon

  2. Just watched the video and now i'm hitting shoulders. Thanks for the motivation!

  3. Graham Shaw says:

    Two things dudes:

    1. Who did that cover of toss a coin to your Witcher?

    2. Was predator playing in the background while you were training?

  4. James Minor says:

    Dudes! Love these videos. Recently purchased your superhero program. (Loving it) Having these videos as a reference for form and technique are freaking awesome!!! Thanks for taking the time to make these!

  5. Kyo Yamato says:

    toss a coin to your buff dudes <3

  6. Kevin C says:

    Your hands look like Gumby’s on those front squats. Lol

  7. hcbvf gghcg says:

    make body weight workout video for beginners

  8. J Noneya says:

    Brandon's grunting never gets old 😂😂😂

  9. Alex says:

    Amazing video, stay buff!!

  10. SK-Drums says:

    Haha, when that the witcher song kicked in. You guys should be working out with Henry himself, think you'd have a thing or two in common! Loved this series, looking forward to your phase 1.


  11. Micah says:

    While doing the Single Arm French Press, the inside of my right elbow burns like H-E-L-L double hockey-sticks.

  12. So I have an issue with front squats. I cant get my arms into position for the clean grip which means it puts a lot of strain on my shoulders (painfully so) but I am not a fan of the cross grip either. Should I just work on mobility and keep trying the clean grip or is there an alternate I can do?

  13. Love you guys but hate front squats.

  14. Working out with the Witcher music!!!
    Give a gain to your buff dude!!!

  15. Noah Syndergaard and Bryce Harper working out

  16. thedeadmall says:


  17. Ernie Vc says:

    I like how you've played the Witcher song in the background! STAY BUFF!!!

  18. How are you guys so smart? Do Buff Dudes review muscle groups before or is this knowledge just coming off the top your head?

  19. J Z says:

    I did the Buff Dudes cutting program (got the book) then I switched to Starting Strength for 12 weeks. Excited to get going on this program (just ordered the book).

  20. Robert Flynn says:

    Thanks for the beginner's videos Buffdudes. How much do each of those weight chains weigh?

  21. Question: is symmetry and big traps really a good sign someone is juicing? I tend to take stuff with a grain of salt because of o.p.p. (other people's propaganda)

  22. This is MASSIVELY helpful for those of us who are making goals for this new year. Thanks for all you do. YATS FFUB is becoming a mantra for me as I'm doing 3 day gym weeks on a push pull legs split. Still very new to being a regular at the gym and it's been the best durned thing I've done for myself

  23. Extreme workout. Extreme Dudes. Extreme buffness… Yet, something extreme seems to be missing.
    Anyways, thanks for the video, lads. I am currently suffering from shellshock… Your workouts are my escape to a buffer and better life.

  24. mike bullis says:

    Would a goblet squat be a fine alternative to the front squat?

  25. beast0283 says:

    Make a "Always Be Flexing" shirt.

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