I’ve written this beginner workout routine to help those new to following or creating their own workout routines, so they can get a start with their training. I have therefore put together some routines for you until you become accustomed to exercising and following a structured workout routine. Then once you know what you are doing and understand the layout a bit better, can then work towards building your own to suit your personal circumstances and goals. Also note that these are routines for building muscle and strength, please also see my article on fitness/cardio routines. Also if you haven’t already done so please refer to the Muscle development and strength gain main page before proceeding with this workout article.
The beginner routines
These are simple and basic workouts that will work for most people and get you started. It does however have to be said that you must do only what your current fitness levels will allow and this can be determined by your age and weight, so please take care and if necessary get medical advice before starting a workout plan if in doubt.
Full body beginner workout
For your first two-three months I would suggest doing full body workouts. Do this 2-3 times a week with at least one days rest between each workout. Keep your rep range between 8-12 reps and do 2 sets of each exercise and rest 1-2 minutes between sets. If you have access and use of barbells then use these instead of dumbbells where you can.
- Warm up
- Flat bench press 8-12 reps x 2 sets
- Incline dumbbell flyes 8-12 reps x 2 sets
- Barbell rows 8-12 reps x 2 sets
- Lat pull downs or assisted pull ups 8-12 reps x 2 sets
- Military press 8-12 reps x 2 sets
- Barbell curls 8-12 reps x 2 sets
- Skull crushers 8-12 reps x 2 sets
- Squats 10-12 reps x 2 sets
- Lunges 10-12 reps x 2 sets
- Standing calf raises 12-15 reps x 2 sets
Upper/lower beginner workout
The next stage is to do an upper/lower workout twice a week (four workouts a week) for another two-three months. For example do the upper workout on Monday, the lower workout on Tuesday, upper again on Thursday and lower again on Friday.
You may alter the order of the exercises as you see fit, if you prefer to work your shoulders first for example, then do so. But always do arms last (after chest, back and your shoulders). Also do calves after your upper legs. Again keep your rep range between 8-12 reps, but do 2-3 sets of each exercise and rest 1-2 minutes between sets.
Upper workout:
- Incline dumbbell bench press 8-12 reps x 3 sets
- Flat dumbbell flyes 8-12 reps x 2 sets
- Single arm dumbell rows 8-12 reps x 3 sets
- Close grip chins (assisted) 8-12 reps x 2 sets
- Dumbbell shoulder press 8-12 reps x 3 sets
- Side laterals 8-12 reps x 2 sets
- Seated dumbbell curls 8-12 reps x 2 sets
- Seated triceps extensions 8-12 reps x 2 sets
Lower workout:
- Squats or leg press 8-12 reps x 3 sets
- Leg curls 8-12 reps x 2 sets
- Dead-lift 8-12 reps x 3 sets
- Seated calf raise 12-15 reps x 3 sets
- Regular Crunch or Frog Crunch 8-12 reps x 2 sets
Note: You do not need to train to failure on your last rep of any of your sets. In fact recent research shows stopping slightly short of reaching failure is sufficient and will also help recovery time. Just concentrate on your exercise technique and look to do all exercises in good form on every rep. Don’t get carried away with trying to increase the amount of weight you are lifting, this is about learning to lift correctly first. Do make sure you use the How to stretch, warm up and cool down article to ensure you are warmed up before lifting even light weights.
The great thing about my beginner workout plan, is it is exactly based on what I believe are the best workout plans to use at any level. Therefore, once you have completed this stage, you should be more familiar with some of the exercises and the way a workout routine works and be able to simply now alter this beginner plan and create your own. Please now revisit the rest of the articles to formulate your own custom workout plan.
Back to the Muscle development and strength gain main page.
