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Here in the fitness world, your goal is to obtain the body type you want. As a beginner, the plan can be kind of blurry with so much information you need to know. There’s no need for you to worry with plenty of google answers and blogs such as the one you’re reading at this very moment. A workout routine can be difficult to sustain especially if you’re starting with an excessive amount of exercise. It doesn’t take only one week for you to be considered as a pro.
Let’s just call this a beginner workout plan for muscle gains. As mentioned previously this plan is to help you get on the training track. It’s not going to be too challenging all though you want to progress over time. You don’t want to cause any serious injury to what you don’t have to. After one week, you’ll get a taste of an idea of what you can do for the next week. In other words, quality over quantity is gonna be mentioned a whole lot. The more you workout you get significantly better as the weeks continue, and hopefully, as the months go on. As for the results, it’s all about where you’re starting and the volume of exercises.
This guide is solely for starters who have probably never stepped foot into a gym; it’s also perfect for anyone who tends to procrastinate on workouts. While no training is usually ideal for those. Regularly making a workout routine that’s easy to follow might not be easy. So this is going to be a basic and straight forward step.
BEGINNER’S WORKOUT ROUTINE
- Monday: Full-body
- Tuesday: Lower Body/ Abs
- Wednesday: Rest Day
- Thursday: Full Body
- Friday: Rest Day
- Saturday: Upper Body/Abs
- Sunday: Rest Day
When you’re a beginner, the most basic mistake most start is working out too much. Meaning jumping right in and working out 5 times a week just because they listen to some fitness guru. The best decision you could make is to workout 3 times a week as someone who’s just starting. Working out a substantial amount of times is a no-good sort of thing especially if you’re going to do 1-hour sessions every time. If you make this mistake, you’ll easily find yourself burning out before the third day.
Day 1: full body
- Legs: squats — 3 sets of 6–8 reps
- Shoulders: shoulder press — 3 sets of 6–8 reps
- Legs: lunges — 2 sets of 9–10 reps per leg
- Arms: biceps curls — 3 sets of 9–10 reps
- Hamstrings: Romanian deadlift — 2 sets of 6–8 reps
- Shoulders: lateral raises — 3 sets of 9–10reps
- Calves: single leg calf raises — 4 sets of 10–12 reps
- Abs: crunches — 3 sets of 8–12 reps
You’ll be starting this routine with a full-body workout, meaning your working on all major body parts. To oppose just focusing on your lower or upper body this session is important to make sure you’re performing movements properly. This makes Mondays and Thursdays easy to do; all through Wednesday, Fridays, and Sundays being rest days- which I think is an excellent idea. Since recovery is important and your rest almost every other day. You’re letting your muscles build and your training would work because you should always have rest days.
Day 2: legs and abs
- Legs: sumo squats — 3 sets of 6–8 reps
- Legs: pulse lunges — 3 sets of 6–8 reps per leg
- Abs: leg raises — 3 sets of 9-10 reps
- Legs: hold squats — 2 sets of 30 seconds
- Legs: donkey kicks— 2 sets of 6–8 reps per leg
- Abs: Russian twists — 3 sets of 30 seconds
- Legs: fire hydrant— 4 sets of 10–12 reps
- Abs: planks — 3 sets of 30 seconds
It’s widely considered you don’t do too many reps at one time. By doing a little bit you’ll be more likely to finish the workout. Instead of having a break and continuing into doing 30 reps all at once. In the long term, you’ll be more interested in continuing this journey because you’re allowing muscles to get a few seconds of a break. While doing so you’ll be ready to move onto the next movement.
Day 3: arms and abs
- Arms: overhead — 3 sets of 6–8 reps
- Abs: crossbody mountain climbers — 3 sets of 6–8 reps
- Arms: biceps curls — 2 sets of 9–10 reps
- Abs: heel tap — 3 sets of 9-10 reps
- Arms: dips — 2 sets of 6–8 reps
- Abs: bicycle crunches— 3 sets of 30 seconds
- Arms: arm pulses — 4 sets of 10–12 reps
- Abs: side crunches — 3 sets of 6-8 reps per side
Notice every time you workout you’re getting better, and of course, time will tell. But eventually, those 6 – 12 reps are going to add up. By reversing from different body parts, and building your muscle for what to come (meaning the body will get used to doing physical exercise, and you would need to do more sets later on). As you can see, arms and abs are among the most used muscle groups that most people who workout do.
Of course, you shouldn’t higher your reps because that is good for almost anyone, but the sets you can certainly do. It’s all up to you, and what your goals are, or if you’re trying to be a bodybuilder yourself. Remember when you start to do these movements with flying colors. It’s a good key to knowing that maybe just a little you should higher that amount of training days.
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