Beginner’s workout routine
Starting out in the gym can seem intimidating, but with proper guidance the process becomes more approachable — and even invigorating.
As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance.
This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get used to new movements, focus on proper form, and take time to recover.
You can add reps and sets as needed as you progress.
The beginner phase should last as long as you continue to improve. Some people may plateau at around 6 months, whereas others may continue to see results for over a year.
Equipment required: fully-equipped gym
Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank.
Day 1: full body
Legs: barbell back squats — 5 sets of 5 reps
Chest: flat barbell bench press — 5 set of 5 reps
Back: seated cable rows — 4 sets of 6–8 reps
Shoulders: seated dumbbell shoulder press — 4 sets of 6–8 reps
Triceps: cable rope tricep pushdowns — 3 sets of 8–10 reps
Shoulders: lateral raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: planks — 3 sets of 30 second holds
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Day 2: full body
Back/hamstrings: barbell or trap bar deadlifts — 5 sets of 5 reps
Back: pullups or lat pulldowns — 4 sets of 6–8 reps
Chest: barbell or dumbbell incline press — 4 sets of 6–8 reps
Shoulders: machine shoulder press — 4 sets of 6–8 reps
Biceps: barbell or dumbbell bicep curls — 3 sets of 8–10 reps
Shoulders: reverse machine fly — 3 sets of 10–12 reps
Calves: standing calf raises — 3 sets of 10–12 reps
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Day 3: full body
Legs: leg press — 5 sets of 5 reps
Back: T-bar rows — 3 sets of 6–8 reps
Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: dumbbell or machine tricep extensions — 3 sets of 8–10 reps
Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: decline crunches — 3 sets of 10–12 reps
SUMMARY
This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.
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