Finding time to work out can feel impossible when you’re juggling long work hours, commuting, and daily responsibilities in Singapore. The good news? You don’t need complicated routines or daily gym sessions to see results.

Why Felix Recommends a 3-Day Split

According to Felix, our senior personal trainer, beginners often make the mistake of doing too much too soon.

Felix:

“Three structured workouts per week is ideal for beginners. It allows your body to recover properly while still building strength and confidence in the gym.”

This plan follows a push, pull, and leg & core split, ensuring balanced muscle development and adequate recovery.

Felix’s Simple 3-Day Workout Plan

Day 1: Push Day (Chest, Shoulders, Triceps)

This workout focuses on pushing movements that strengthen the chest, shoulders, and triceps – essential for upper body strength and posture.

Workout:

• Chest Press – 3 sets x 10 – 15 reps
• Shoulder Press – 3 sets x 10 – 15 reps
• Tricep Pulldown – 3 sets x 10 – 15 reps

Felix’s tip:

“Focus on controlled movements and proper form first. Beginners should start with lighter weights and gradually increase as they get stronger!”

Day 2: Pull Day (Back & Biceps)

This day targets the back and biceps, which are often weak in people who sit for long hours at a desk.

Workout:

• Lat Pulldown – 3 sets x 10 – 15 reps
• Seated Cable Row – 3 sets x 10 – 15 reps
• Dumbbell Curl – 3 sets x 10 – 15 reps
• Dumbbell Hammer Curl – 3 sets x 10 – 15 reps

Felix’s tip:

“Strong back muscles help improve posture and reduce neck and shoulder pain – something that many office workers struggle with.”

Day 3: Leg & Ab Day

Training your legs builds lower-body strength, while core exercises help with stability, posture, and injury prevention

Workout:

• Barbell Squat – 3 sets x 10 – 15 reps
• Leg Extensions – 3 sets x 10 – 15 reps
• Plank – 3 sets x 40-60 seconds
• Crunches – 3 sets x 15-20 reps
• Leg Raises- 3 sets x 15-20 reps

Felix’s tip:

“Your core supports everything you do – from lifting weights to daily activities like walking and standing.”

How Long Will Each Workout Take?

Each session takes approximately 30 – 45 minutes, making it realistic even for busy work days. Felix recommends resting 60 – 90 seconds between sets to maintain proper form and avoid rushing.

Who Is This Workout Plan For?

This plan is ideal for:

• Gym beginners
• Busy Singaporean professionals
• Anyone returning to the gym after an extended break
• Those who want a simple, no-nonsense gym routine

Commonly Asked Questions, Answered by Felix

How many weeks should I keep to this workout plan?

Felix:

“Stick to it for at least 4 – 6 weeks. Once it feels easier, you can increase the weights of add more advanced exercises!”

What if I miss a workout?

Felix:

“No worries! Just continue with the next session as usual. Consistency over time matters more than a perfect schedule.”

Should beginners train everyday?

Felix:

“No. Rest days are important for recovery and muscle growth, especially when you’re just starting out.”

Do I need supplements?

Felix:

“Not necessary. Just focus on proper nutrition, hydration, and sleep first!”

Final Thoughts

Felix’s simple 3-day beginner workout proves that fitness doesn’t have to be complicated or time-consuming. With just a few structured sessions per week, you can build strength, improve posture, and develop a sustainable fitness habit – even with a busy lifestyle!

If you’re new to the gym and unsure of where to start, this plan will give you a clear, effective roadmap. Start light, stay consistent, and focus on proper form – results will follow.