Men's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

27 ratings

Workout Summary

This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts. It's important to start with what you ... more

This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts.

It's important to start with what you can handle, then increase your workouts progressively over time to avoid over-training and get the most out of your time at the gym.

Consistency is Key to Success

One of the most important ways to get results is to find a way to stay consistent in your workouts and diet, and we've put together a complete workout plan to cover everything you need here.

You don't have to waste any time with planning or wondering what you should do next!

The simple combination of exercises will cover all the major muscle groups of the body. It's just up to you to put in the effort! Workout days are designed to target different groups, so you should be able to handle back-to-back workout days if that is all that your schedule allows.

What are your workout goals?

Adding muscle mass, adding muscle definition, improving strength, increasing cardiovascular endurance, and losing weight are in fact all possible with this beginner men's workout plan, and often those who just started working out are quickest to see results!

A huge part of any workout plan is getting enough rest! Don't feel like you have to complete one workout every day because sometimes the best thing for you is a day of rest and recovery.

Start this men's beginner workout schedule to get yourself on the right track to realizing your fitness goals!

Men's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

27 ratings
Men's Beginner Workout Plan

Men's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

27 ratings

Workout Summary

This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts. It's important to start with what you ... more

This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts.

It's important to start with what you can handle, then increase your workouts progressively over time to avoid over-training and get the most out of your time at the gym.

Consistency is Key to Success

One of the most important ways to get results is to find a way to stay consistent in your workouts and diet, and we've put together a complete workout plan to cover everything you need here.

You don't have to waste any time with planning or wondering what you should do next!

The simple combination of exercises will cover all the major muscle groups of the body. It's just up to you to put in the effort! Workout days are designed to target different groups, so you should be able to handle back-to-back workout days if that is all that your schedule allows.

What are your workout goals?

Adding muscle mass, adding muscle definition, improving strength, increasing cardiovascular endurance, and losing weight are in fact all possible with this beginner men's workout plan, and often those who just started working out are quickest to see results!

A huge part of any workout plan is getting enough rest! Don't feel like you have to complete one workout every day because sometimes the best thing for you is a day of rest and recovery.

Start this men's beginner workout schedule to get yourself on the right track to realizing your fitness goals!

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Leg Press Machine
  • Cable Machine
  • Elliptical Machine
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Men's Beginner Chest, Shoulders, & Triceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Legs & Abs Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 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 stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Back & Biceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Men's Beginner Chest, Shoulders, & Triceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Legs & Abs Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 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 stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Back & Biceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Men's Beginner Chest, Shoulders, & Triceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Back & Biceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Men's Beginner Chest, Shoulders, & Triceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Biceps primary Quads primary Calves primary Middle back primary Chest primary Shoulders primary Lats primary Triceps primary Abs primary Muscles diagram
Men's Beginner Back & Biceps Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Leg Press Machine
  • Cable Machine
  • Elliptical Machine
  • Flat Bench
Show All

2,811 people started this plan

16 Reviews

  • sasa
    almost 5 years ago
    #

  • Thumb
    Josh
    over 4 years ago
    #

  • JoelJonathan
    about 4 years ago
    #

    I haven't personally tried this beginner men's workout plan but this is a very solid plan for anyone just getting into/getting back into working out. No matter what your end goals or preferences in working out are this has all of the basics: squats, bench press, chin-ups, push-ups, etc. This is actually a pretty decent workout routine for beginners and even those who are more advanced because it's easy enough to superset some of the exercises or add in a few more sets for some extra fun ;)

  • Renobiker
    about 4 years ago
    #

  • bforte
    about 4 years ago
    #

  • Thumb
    brian clifton
    about 4 years ago
    #

  • Thumb
    kat win
    about 4 years ago
    #

  • AaronV
    about 4 years ago
    #

    As I've added a lot of muscle mass, I've had many friends ask for help as they start their workout routines. This is my go-to beginner workout for both men and women, since it's so easy to use. Great beginner workout plan.

  • gus2012
    about 4 years ago
    #

  • Chyn3s3boi
    almost 4 years ago
    #

    I'm just starting this plan, I will update in a month to let you guys know how it goes!

  • HN_Doyle
    almost 4 years ago
    #

    i loved this workout. This is a great workout for anyone trying to get started and wanting to get into the habit of having a workout plan.

  • taveysosa
    almost 4 years ago
    #

  • taveysosa
    almost 4 years ago
    #

  • IDKMAS
    about 3 years ago
    #

    For a beginner workout plan, this was easy to follow and a great way to get into the habit of working out targeted areas each week.

  • bwebster1184
    about 3 years ago
    #

    If someone's able to do 3 sets of 10 negative chin-ups on the third day they're working out, they wouldn't need a 'beginner' workout plan.

  • AnthonyMarino
    25 days ago
    #

    Looks like a great plan, what can i add if i want to go to the gym more than 3 days in the week?
    And question 2, what happens after the first 4 weeks? Is there another workout plan?

Men's Beginner Workout Plan

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Leg Press Machine
  • Cable Machine
  • Elliptical Machine
  • Flat Bench
Show All

2,811 people started this plan