Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

5 ratings

Workout 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 Workout Plan

4 Weeks / 3 Days per Week / Beginner

5 ratings
Beginner Workout Plan

Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

5 ratings

Workout 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!

Workout Goals

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

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Leg Press Machine
  • Cable Machine
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Chest / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Beginner
00:06:00
-- -- 00:06:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Lats / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Biceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Middle Back / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Beginner
00:06:00
-- -- 00:06:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Abs / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Intermediate
00:06:00
-- -- 00:06:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Chest / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Lats / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Biceps / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Middle Back / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Abs / Beginner
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Quads / Intermediate
00:08:00
-- -- 00:08:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:12:00
-- -- 00:12:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:12:00
-- -- 00:12:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
00:12:00
-- -- 00:12:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

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 and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Chest primary Biceps primary Abs primary Calves primary Triceps primary Lats primary Quads primary Middle back primary Shoulders primary Muscles diagram

Workout Goals

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

Equipment Needed

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

3,570 people started this plan

1 Review

Beginner Workout Plan

Workout Goals

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

Equipment Needed

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

3,570 people started this plan