When you incorporate a full body weight training regimen in a three day per week schedule, you will be able to lift heavier since you are only performing one or two exercises per body part. In addition, with your one day of rest, you will have sufficient time to repair the microtears in your muscles before you embark on your next workout. Here is a sample routine which you can follow. If you are absolutely new to weight training, start with lower weights until you become comfortable with the movements, then increase the weight used so that you are challenging yourself. Rest 30 to 45 seconds between sets.

Monday – Full Body
Tuesday – OFF
Wednesday – Full Body
Thursday – OFF
Friday – Full Body
Saturday – OFF
Sunday – OFF

The following is a sample three day full body routine which you can try. There are countless variations possible, but this routine will work all major muscle groups adequately and is a good plan for beginners.

Full Body Weight Training Routine – Beginner

Wide grip lat pulldowns – 3 sets of 12 repetitions
Barbell flat bench chest presses – 3 sets of 10 repetitions
Leg presses – 3 sets of 10 repetitions
Walking lunges with overhead shoulder presses (using dumbbells) – 3 sets of 15 repetitions
Prone (lying down) leg curla – 3 sets of 10 repetitions
Dumbbell bicep curls – 3 sets of 10 repetitions
Tricep cable pushdowns – 2 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions
Standing calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 25 repetitions