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Beginner Workout Plan
Start This Plan

Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

Beginner Workout Plan
Start This Plan

Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Leg Press Machine
  • Chin-Up Bar
  • Dumbbells
Show All

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
Beginner Chest & Triceps Workout
notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set. Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking, static stretching, etc.

Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Chest / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 01:30
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Quads / Beginner
1 sets, 00:06:00
 1 -- 00:06:00 --:--
  • normal
  • superset
  • alternate
  • circuit
Log this Workout
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got so... more

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got some changes to make.

We're here to help! Having a set game plan when you head into the game will have will well on your way to a whole new you!

Benefits of a Beginner Workout Plan

While you want to make big changes in your life, it's important not to bite off more than you can chew. Doing too much any given day can actually slow down your progress. You have to work your way up to fitness! It's not going to come instantly!

If you commit to following this beginner workout schedule along with a smart beginner diet plan, you will likely see great results with time and effort. The most important part of making a change is sticking with it! Don't plan on getting anywhere if you can't last more than a week or two.

Beginner Workout Plan Setup

So is this a beginner cardio workout or a beginner bodybuilding workout plan? Well, the answer is - both! This beginner weight training plan focuses on building your fitness level using both beginner bodybuilding exercises and beginner cardio exercises to do so.

It only takes three days a week! This is a great way to start building your workout habit. The workouts are set up to allow your different muscle groups to get enough rest between workouts. You will only be hitting the different muscle groups once each week.

This way, you can maximize your recovery, and increase your ability to get back into the gym ready to hit it hard for your next workout!

This beginner workout routine is suitable for both men and women, and is a great way to build up your baseline strength so you can tackle greater challenges later on. Get started seeing some great results by following this beginner weight lifting workout plan now!

Beginner Back & Biceps Workout
notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:30 rest
 3 8 01:30
Lats / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Biceps / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Middle Back / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Quads / Beginner
1 sets, 00:06:00
 1 -- 00:06:00 --:--
  • normal
  • superset
  • alternate
  • circuit
Log this Workout
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got so... more

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got some changes to make.

We're here to help! Having a set game plan when you head into the game will have will well on your way to a whole new you!

Benefits of a Beginner Workout Plan

While you want to make big changes in your life, it's important not to bite off more than you can chew. Doing too much any given day can actually slow down your progress. You have to work your way up to fitness! It's not going to come instantly!

If you commit to following this beginner workout schedule along with a smart beginner diet plan, you will likely see great results with time and effort. The most important part of making a change is sticking with it! Don't plan on getting anywhere if you can't last more than a week or two.

Beginner Workout Plan Setup

So is this a beginner cardio workout or a beginner bodybuilding workout plan? Well, the answer is - both! This beginner weight training plan focuses on building your fitness level using both beginner bodybuilding exercises and beginner cardio exercises to do so.

It only takes three days a week! This is a great way to start building your workout habit. The workouts are set up to allow your different muscle groups to get enough rest between workouts. You will only be hitting the different muscle groups once each week.

This way, you can maximize your recovery, and increase your ability to get back into the gym ready to hit it hard for your next workout!

This beginner workout routine is suitable for both men and women, and is a great way to build up your baseline strength so you can tackle greater challenges later on. Get started seeing some great results by following this beginner weight lifting workout plan now!

Beginner Legs, Shoulders, & Abs Workout
notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Quads / Intermediate
3 sets, 15 reps
 3 15 -- --:--
Calves / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 -- 01:30
Abs / Beginner
3 sets, 15 reps, 01:30 rest
 3 15 01:30
Quads / Intermediate
1 sets, 00:06:00
 1 -- 00:06:00 --:--
  • normal
  • superset
  • alternate
  • circuit
Log this Workout
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got so... more

This beginner workout plan is a full body workout plan designed for those just starting out (or just getting back into) weight training. You've got to start somewhere, and this is the plan you need to take your body back! It's never going to be easy, but you're here because you know you've got some changes to make.

We're here to help! Having a set game plan when you head into the game will have will well on your way to a whole new you!

Benefits of a Beginner Workout Plan

While you want to make big changes in your life, it's important not to bite off more than you can chew. Doing too much any given day can actually slow down your progress. You have to work your way up to fitness! It's not going to come instantly!

If you commit to following this beginner workout schedule along with a smart beginner diet plan, you will likely see great results with time and effort. The most important part of making a change is sticking with it! Don't plan on getting anywhere if you can't last more than a week or two.

Beginner Workout Plan Setup

So is this a beginner cardio workout or a beginner bodybuilding workout plan? Well, the answer is - both! This beginner weight training plan focuses on building your fitness level using both beginner bodybuilding exercises and beginner cardio exercises to do so.

It only takes three days a week! This is a great way to start building your workout habit. The workouts are set up to allow your different muscle groups to get enough rest between workouts. You will only be hitting the different muscle groups once each week.

This way, you can maximize your recovery, and increase your ability to get back into the gym ready to hit it hard for your next workout!

This beginner workout routine is suitable for both men and women, and is a great way to build up your baseline strength so you can tackle greater challenges later on. Get started seeing some great results by following this beginner weight lifting workout plan now!

5,966 people started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Leg Press Machine
  • Chin-Up Bar
  • Dumbbells
Show All

Resources

Beginner Workout Plan
Start This Plan

5,966 people started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Leg Press Machine
  • Chin-Up Bar
  • Dumbbells
Show All

Resources