Beginner’s Workout Plan

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Beginner's Workout Plan

I want to start working out… what should I do? Today we show you the Beginner’s Workout Plan, everything you need to get started!

As a trainer, I can’t even count the number of times I’ve heard this, but they lack a solid beginner’s workout plan.  It’s great to hear because when people exercise… they’ll feel better, look better and they will truly enjoy their life so much more.

But, most people never follow through with their new goal because there’s so much workout information available that makes it hard to figure out where to start.  Pick up any fitness magazine and try to find a beginner’s workout plan, you’ll end up getting more confused than before.

beginners workout pdf

The Beginners Workout Plan

Should I do cardio?

Should I do weight training?

Should I train like a bodybuilder?

Should I workout 3 days a week?

Should I go nuts and go 5 days a week?

There’s a lot of things to think about when it comes to working out, so we’re gonna keep it simple for you and start you off with the right beginner’s workout plan today!

What’s the best way to start seeing results?

  • To get the best results this will be a 4week program beginner’s workout plan, we’re going to look at weight training in the 8-12 rep range and also on a basic, easy to follow diet.  Since most people on a new plan get overwhelmed and quit because there’s too much to do, we won’t talk about the diet plan until the 2nd week of the workout so that you’re comfortable in your new workout plan.

Who’s this workout for?

  • If you haven’t worked out before but want to get in shape, lose that stubborn body fat and change your life forever.
  • If you were previously in shape, but have fallen off the wagon and want to get back to your old self.
  • If you have a busy life and don’t want to spend 2 hrs at a gym every day.
  • If you aren’t seeing results with the workout you’re doing now.

What will this workout do for me? If you’re a guy, this workout will…

    • Burn lots of fat.
  • Build muscle in all of your large muscle group areas (chest, arms, core, thighs, back, butt, calves).
  • Boost your metabolism.
  • Set an excellent foundation for any type of workout program to follow.

If you’re a woman, this workout will…

    • Burn body fat through your whole body.
  • Increase your metabolism.
  • Give you a tight, toned look in your arms, stomach, thighs and butt.

What you’ll find in this article

    • Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym.
  • Part 2:  What to do after you’ve finished the beginner’s workout plan.
  • Part 3:  A very simple and easy-to-use meal plan to follow once you’re comfortable in your workout routine (this will help you lose more fat and look better).

Get This Workout And More Like It HERE

Ok let’s get started…

beginners workout plan 2018

The Beginner’s Gym Workout Plan

If you haven’t worked out in a long time or you’re just starting for the first time, your main goal for the first few weeks will be to learn the correct form for each exercise and to build a base of strength and stability. This will set a good foundation for your workout program. For the first four weeks, we’ll be doing a warm-up and two exercises each day. For many people who are used to doing a lot of isolation exercises (i.e. bicep curls, calf raises), you might think that two exercises is barely a workout.  But the difference here is that we’re doing compound exercises that work the largest muscle groups, which means more definition in your muscles and a higher amount of fat is burned.

The Workout Schedule

Monday

    • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike.
  • Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights.

Note: Rest 60-90 seconds between each set.

Wednesday

  • Deadlift – 3 sets of 12 repetitions with the barbell. (see note #2 below)
  • Chin ups/pull ups – 3 sets of 8 reps.  (see note #3 below if you can’t do a chin-up yet)

Note: Take a 60-90 second rest between each set

Note 2:  To perform the deadlift with just a barbell, you’ll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it.  My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes.  The goal is to simulate the height that the bar would be with real plates on it.

Note 3: If you can’t complete 8 chin ups (most newbies can’t) there are a few ways to get help.  Use an assisted chinup machine at the gym which will provide assistance for you and help push you up.  Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!)  You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet.  Your last option is to have a partner hold your feet and help push you up and down.

Friday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
  • Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Notes: Rest 60-90 seconds between each set

———————————————————————————–

Week 2 workout

Monday

    • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
  • Deadlift – 3 sets of 12 repetitions with the barbell.

Note: Take a 60-90 second rest between each set Wednesday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
  • Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set Friday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 3 sets of 12 repetitions with the barbell.

Notes:  Rest 60-90 seconds between each set

———————————————————————————–

Week 3 workout

Note: Add in our simple diet plan during week 3 By now you should have a good grasp of all of the basic exercises we’re going to be working with.  If you still can’t complete the workouts listed above with the barbell as weight that’s perfectly fine.  Just continue the two-week workout above for another two weeks before moving on to the Week 3 workout. For week 3, we’re gonna add two new elements to your workout…

    • a simple diet plan
  • weight to the barbell (unless you feel you’re not ready)

If you’ve made it through the two workouts above and feel like you can add weight to the bar, then we’ll add weight in this workout. To add weight to the bar, you’ll want to add a weight that makes it hard to do 12 reps.  Notice I said 12 reps, not 13 or 14!  If you’re putting up more than 12 reps, it’s not enough weight.  Your last few reps should be very tough to eek out.  Also make sure you are completing all 12 reps with GOOD form.  If you have to do half-assed shoulder workout to get 12 done, then the weight is too much.  Proper form is much more important than lifting more weight. This is really a trial and error process with picking a weight, but a good place to start would be to add about 15 lbs to each end of the bar (30 lbs total) and then move up or down from there to find your correct weight for 12 reps. Monday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
  • Shoulder Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

Notes: Rest 60-90 seconds between each set Wednesday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

Note: Take a 60-90 second rest between each set Friday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
  • Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added

———————————————————————————–

Week 4 Workout

Ok, it’s week 4 now, and we’re almost finished with the 4-week beginner program.  Time to finish strong.  If you look back at your notes from last week, you should check to see if you need to add/lose some of the weight on the bar. If you were falling short of the 12 reps, you’ll need to lose some of the weight plates, and if you were pumping out 12 reps rather easily you’ll need to add some more weight to the bar. Monday

    • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the bar, and then 3 sets of 12 repetitions with weight added.

Note: Take a 60-90 second rest between each set Wednesday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats –  1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with the weights added
  • Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added.  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set Friday

    • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added
  • Shoulder Press –  1 set of 12 reps with the barbell and then 3 sets of 12 reps with the weight added.

Notes:  Rest 60-90 seconds between each set

———————————————————————————–

beginners workout pdf

After You’re Done With The Beginner’s Workout Plan 

After you’ve completed the 4-week beginner’s workout program, we’re going to up the intensity and work on building more strength and muscle.  We built you up a good base with the beginner’s program, but now it’s time to build as much strength as possible.

In the beginning stages of working out (1-9 months)  you’re going to see the biggest gains in strength.  Adding 10-20 lbs on the bar every squat session is not uncommon.  You’ll also see noticeable results in how you feel and the way your body looks.  Your muscles will show more, and the fat is going to start melting off your body.

beginners gym plan

So after you’re done with the beginner’s program, get started immediately on the strength training program or if you’re a guy and you’re looking to put on some muscle mass, you should check out the muscle building workout. You’ll see some GREAT results!

-Terry Asher

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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Beginner's Workout Plan
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Are you new to working out? This post outlines the perfect beginner's workout plan for new lifters stepping foot in the gym for the first time.
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69 COMMENTS

  1. Thanks for this post. I’m working on this plan right now. Would you recommend doing various other lifting or training with energy remaining after doing these workouts?

  2. Hi Vic Magary!
    hope that u will be safe and sound
    thanks that u send a n outstanding exercises shedule…
    Take care

  3. Vic, I just found this site and love it. I have a question…I’m a 60 yr old female and I have real trouble doing chin ups/pull ups…can you replace that with something else? Thank you for your help and knowledge.

    • @ Cris: There are lots of options for when you are still building pull up strength. Partner assisted pull ups, negative pull ups, body rows, and band assisted pull ups can all be useful. I get this question often, especially from female readers. . . perhaps I’ll do a post about it. Thanks for your comment!

      • Yes this will be very helpful. My grandmother too had the same problem and I have been helping her in doing head exercises before and now she is brave enough to do them on her own.

  4. Hi Vic,Yes please do a post on alternatives to pull ups – I would really appreciate it – as a female beginner – being able to do pull ups is one of my ultimate goals – so that I can pull myself onto a boat without help!

  5. Vic,

    I just found this site and I must say I am impressed. I was looking for a beginning workout, smething light to get me back in shape. Your workout plan is what I was needed. I will keep you informed on how my progress goes.

    Thanks for the info. and for your knowledge!!!
    Dennis

  6. Hi Vic. Greetings from Greece. Your workout is very good for a rookie but i have one important problem. I exercise at home and i dont have the equipment for pull ups (or body rows). Please help me to replace pull ups with an other compound exercise. Thank you for your help!

  7. You mention lifting with the barbell and no added weight. Are you talking about an olympic barbell or a standard? The one I have is a standard and weighs about 12 lbs. Seems pretty light to start with!
    Thanks for your advice.

  8. Hi Vic,

    Like many others who have commented, I stumbled upon your site and love it. Great job! I’ve recently started dieting and working out for weight loss, but only using isolated movements (arm and leg ext, curls, lateral raises). I want to make the switch to the full-body methods you advocate. How do you feel about using the Smith Machine for the movements where the bar is overhead (shoulder press, squat), and even for the bench press? I haven’t seen you mention it anywhere, but I imagine it may take away from gains in balance? What about for the beginner trying to learn good form? Thanks!!

  9. Was curious to know whether the above workout set (M,W,F) could be altered to where instead of having the weekend off, you just take one day off and continue moving along?

    Also, on the days that these techniques are done, can a cardio workout (about 20 min. or so) still be added?

  10. Love the site and the no B.S. approach! Question: I have a bum knee (flat, pronated feet) that prevents me from doing loads of squats, jumping, sprints etc. that I KNOW builds tons of muscle and burns fat. Now, at 32, 5’10, 170#, 37% BF, mother of 3(nursing too), I want to get lean and hard. But how? I’ve been doing slow jogging for 30-40 minutes but don’t really have the time.

    I’m starting Burpees as they don’t seem to irritate my knee too much.What other low (or relatively low) impact cardio can I do at home for max results?

    My dream is to get to at LEAST 20% BF.Changed my diet to ~1600calories, 1 cheat meal a week, no “white” products, limited simple carbs, etc. Doing good in that department.

    THANKS AND KEEP UP THE SITE

    • Sounds like you have a good start with the diet and braving the burpees. If getting lean is your goal, ditch the long slow 40 minute jogs. Sure it’s better than sitting on the couch, but it is not the best choice.

      To get lean, you have to accelerate the heart rate to a level that is what I refer to as “uncomfortable”. Burpees are a great choice as are any movements where you have to jump. But if jumping irritates your knees, my go-to substitute is kettlebell swings. Another option I’ve used with clients is boxing drills; just shadow box as best you can – as long as you are not making impact with a bag or focus mitts, it will be ok if your technique is not perfect. The important thing is to move!

  11. I have had two operations for collapsed discs in the lower back and although my doctor is happy for me to exercise, even with weights, there are some exercises he does not recommend and the “deadlift” falls into that category. What alternative could I use that places no strain (or danger of strain) on the lower back?

    • First, ask your doctor. If your current doc is not too sharp on his exercise lingo, see a sports medicine specialist.

      That being said, I too have lower back issues that become aggravated with the deadlift. I’ve found that using versions of the deadlift that force you too use much lower weight treat my back fine. But that’s MY back we’re talking about and your issues are likely different. With that disclaimer (I was a lawyer), I have had success using the suitcase deadlift and the single leg deadlift. Another alternate I use is heavy double kettlebell swings.

      Train hard but train safe. Good luck!

  12. I just bumped into this website— And As other have said it before, I absolutely LOVE IT!!!!! Thank You bunches—

    I will be 30 this March, 160 pds 5’9. And would like to shed off 20 pounds as my and gain strength as my Bday gift. I do work out daily but results are very slow if not stagnant. I used to be an athlete, when I was younger, did swimming competetions for seven yrs. When I stopped, I gained so much weight. { Familiar story–} I am astrong believer of strenght training and have been searching for a perfect routine. May I say- I love this one already—

    One Question, Am I considered a beginner even if I am a regular gym attendant, and does pilates twice a week? I lift weights yes- but not religiousely— So I am not sure…. Pleas ekindly advice

  13. Thanks for your response. i think I spoke too fast. These exercises are killer. I under-estimated the intensity of this workout. I think beginners is Just fine.

    This is official week 1. Even though i tired other exercises last week.. I cannot believe how weak I am. No problem, I am up for the challenge. NO BS. No feeling sorry for myself. I am TRAINING HARD! It hurts so bad , but if i can recover after 48 hours, thats fine.

    Thanks!

  14. I see that all of these deal with having to use weights and different equipment. Are there simple stuff around the house or just stuff in general I could use instead as I am under a tight budget as well. therefore I don’t have the income to buy some of the equipment.

  15. Great Post! Just discovered your site… really great info here.

    This post is dead-on about how to set up a training plan for newbies. And you’ve made it detailed enough to answer newbie questions without making it too wordy to be confusing.

    And I’m glad you stuck with basic, compound lifts. In my experience, that’s what results in the greatest gains.

    Definitely worth bookmarking and pointing out to others on my site.

    Good job!

  16. Same here! I just happened to come across this website and I completely love it. Now, Im a beginner and I want to start off right and not use the machines at the gym so Im trying to learn all I can about using free weights. Im 5’8 135lbs, I unlike many woman want to gain weight or better said gain some muscle, I dont really want to be too lean (prefer thicker legs and a butt please). Should I eat more, like a bodybuilder? Why isnt there more mass building info for woman that dont want to look like Ms. Olympia but rather like a very fit brazilian carnival dancer(I dont know, just love thier bodies)

  17. Hi Vic I just found this website and it’s amazing I started to do this plan and I hope will help me I’m very skinny but I trying to eat much as I can, everyday I Drinking 1/2 gallon milk… This website is really helpful and a lot of great workouts!
    Thanks! Joey

  18. Hello Vic.
    I’m 40 years 180lbs/5’11” and about 6 months ago I started going to the gym. I’m mainly using the machines to working out but I’ve seen not much of improvements, hopefully I found your site and it looks very helpful and full of valuable information, I’m planning to start with your system for beginner and later jump to the strength training because I’m not interested in becoming a bodybuilder or anything but I would like to burn fat,gain strength and some muscle. Do you think that a person at my age can achieve good results? Thanks.

  19. I love the information and how straight up you are. Im 15 years old, 5’4, 130 lbs and going into my sophomore year in September. I’m planning to do the beginner , strength training, and muscle building workouts. I want to be stronger so i can have a physical advantage while playing soccer. Is it smart to do these workouts, how fast do you see results in all the workouts, and in what order do you think is best i do the workouts?

    Thanks for the advice
    Eaton

  20. Hi, like you website and workouts. I’m doing the strength workout, 5 reps per set, 5 sets. I read your comments regards the use of maximum weight for 5 reps. Should I use the same weight for all the sets that will allow me to complete 5 reps for all 5 sets? Or should I max out the weight for each set, lowering the weight for each set for I can complete 5 reps? Thanks

  21. thanks i am frm india
    and found ur workout plan to be grt
    however i did not understand as why you left tuesdays,thursdays and saturdays from the schedule
    regards

  22. Hello Vic,

    Wonderful website,I have been following this for two weeks now. I am basically doing this for muscle building. I am a 20 year old guy, 5′ 8″ and 135 lbs. I have one question for you. While doing the work out following these schedules. During the days that are assigned for rest(T,TH,SA,SU) Can I go out and run and work on my abs( sit ups, leg lifts ?). Also the beginning warm up, can that be extended longer? to about 15-20 minutes?

    Thank you.

  23. hi i am Rav, i am from Australia.

    i hv came across to your website a week ago. i was going to the gym regularly about 5 yrs ago. I have recently started working-out again. I am following your guide and wish to develope a good physics within 6 months. i strictly follow my diet and workout schedule. I really want to develop good body with big thighs, and shoulder/arms.

    Will you plz guide me in diet section. I am a vegetarian but I do eat fish. I know diet is the most important thing in making good body. My body responds really well with respect to workout. Just need proper diet so I don’t get those ugly stretch-marks.

    One more question… will it be good idea to workout in gym everyday with-out day off?

    I am 6 foot tall, 82KG weight, i have Athletic body(im not fat).

    Thanks….keep doing good work Vic.

  24. Hi There,

    I love the website. I was just wondering if these workouts where going to be working your abs?
    I want what most girls do to be toned. I would love to get a six pack but a girl one and be toned and slightly have deifintion all over.

    Will this let me acheieve this.

    Thank you

  25. excited to start building my body beacause of your info..
    just want to ask a favor..can you please email me the diet..tnx

  26. I agree that it can be a little confusing to pick what type of workout to begin with. It’s a problem I’ve heard multiple friends complain about. I would imagine that if it’s hard to follow this plan by yourself then it may be better to find a personal trainer to work with you in person.

  27. Wow! I was looking for bodybuilding exercises and this blog post has proved to be indeed a force to reckon with. Now, I can go back and hit it out in the gym like nonsense employing your maxims. Thanks

  28. Wow! great article. I have been training for many years now, but learnt near things and will adapt my diet slightly and my cardio training. Thanks very much.

  29. Nice article written!! But I prefer to have a personal trainer rather than getting information and start your workout. Every person is different and need to make the workout plan according to their schedule and body type to get the best possible result.

  30. I really appreciate how detailed this workout plan is, especially for a middle-aged man like me. Having details for warm-ups and cool-down routines definitely helps me find out a way to start without burning myself out quickly. I’ll definitely remember these tips when I start working at a fitness training program in the area.

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