Beginner workout routine – training program for beginners

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We decided to build muscle, make the body embossed, but you are not familiar with the training program for beginners? Your trips to the gym are reduced to the futile torment of simulators? The information provided is for you!

The programs offered are for beginners in bodybuilding. They will introduce you to the basics and help you get results in the first months of regular training. The main thing is to observe at the initial stage the number of repetitions and working weights, so as not to get injuries that will lead to the loss of valuable time during the treatment period.


More experienced bodybuilders are engaged in their own strength training program, which they have formed based on several factors:

  • age;
  • feeling after training during the recovery period;
  • tracked results that have been analyzed over the years;
  • personal factors (home, family, work).

Some of the athletes train 5-7 times a week, 1-2 times a day, for 40-60 minutes. At the same time, bodybuilding is diluted with cardio loads such as jogging to pump the cardiovascular system well, increase lung capacity and endurance.

But there are those who train no more than 2 times a week with a frequency of 1 training every 3-4 days, going to the gym for almost the whole day. The task of the latest bodybuilders: to hammer their muscles to the maximum with large weights, while taking breaks between sets and exercises for no more than 30 seconds. That is, they work to wear out their body so that for 3-4 days off the muscles do not rest and do not become flabby, but recover and get stronger for the next workout.

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At the beginning, you can look at neither the first nor the second, but choose the middle ground – 4 workouts per week. It’s pointless for you to do less, because 50% of inexperienced movements will pass by muscle growth. In the best case, the results from the exercises will be recorded in the amount of calories burned, which will reduce the subcutaneous fat. To do more at the beginning of the journey is also useless, because through inexperience you will get overtraining, terrible physical fatigue and apathy for the next trips to the gym.


For greater efficiency of muscle development, it is recommended – 2 days of functional strength training for fighters in a row, after 1 day of rest. At the same time, the top and bottom with the press need to be trained on separate days. For example, on Monday all the muscles of the top of our body are worked out, on Tuesday – the muscles of the legs, buttocks, abs and lower back. Wednesday is a legal day off. On Thursday and Friday the program repeats, on Saturday and Sunday – the day off.

It is worth noting that the muscles of the press will inertia receive a load on the day of training the top, and the muscles of the hands will be slightly different from some exercises on the days of training the legs.

To quickly achieve the result, add evening runs for 15-60 minutes on training days. Only run not before training, but after, if you have strength. On a day off, exclude heavy loads altogether. You can turn on swimming, stretching, or leave these days to fully restore muscle.


On the initial path, beginners try to instructively repeat the exercises, but do not understand at all which muscle should work at this moment. They do not immediately feel it, but with the wrong technique they train and not at all. In addition, in order not to be a black sheep among bodybuilders, they grab onto heavy dumbbells and hang massive pancakes on the bar. All this leads to injuries of the spine, knee joints, and muscles.

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training plan

It is better in the first days of training to work out muscles with exercises in 3 sets of 15 times, working with very small weights.

This will not give a progressive increase in muscle mass, but only boosts the basic level of physical abilities, helps to correctly put the technique, and prepares the muscles for serious loads. In the future, weights can be increased, and the number of repetitions and approaches reduced, working on the strength and growth of muscle mass. Later you will develop an intuitive scheme, and the need for other people’s advice will disappear.


For greater efficiency, make yourself a good habit – keep a daily diary of training and relaxation. In it, fix your future plans and everything that happened to you:

  1. Record your training plan from start to finish. Write down exercises, working weights, the number of sets and reps, breaks between exercises, evening runs. If the training didn’t go according to plan, record the completed result.
  2. Create a daily meal plan that counts food in grams, calories, protein, and carbohydrates. Record the amount of fluid you drink per day. Record everything that you ate and drank, calculate the final result. To do this, it is recommended to study the nutrition for athletes in more detail, make a list of products with a low glycemic index and high protein content. Get a blacklist of products.
  3. Daily measure with a centimeter the girths of different parts of the body, weight, record the numbers in the diary.
  4. Make notes about your well-being on rest days. If you feel unwell – try to find the reason in yesterday. Perhaps you will see it in the column with the liquid drunk per day. Fix the time of sleep.
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Once a month, take the time and analyze your notes, highlight the most effective results and vice versa. Thus, understanding will come about quality workouts and nutrition. In the meantime, this understanding is not, check out the recommended workout on the days of the week. Learn nutrition for beginner bodybuilders.



Monday – shoulder and back workout

We train the top. Most beginners work with small weights, doing 3 sets of 15 repetitions at a time. More experienced can work with average weight, performing exercises in 2 sets, 8-10 repetitions at a time. We do the following exercises:

  1. Lying dumbbell press.
  2. The fly machine (all exercises on it).
  3. French dumbbell press (lying)
  4. Triceps Extension on the upper block.
  5. We army press.
  6. Dumbbells curls.
  7. Scott bench EZ-barbell curl (biceps exercise).
  8. Dumbbell biceps curl.
  9. Wide grip row.
  10. Bent over dumbbell row.
  11. Shrugs with dumbbells.

Tuesday – leg workouts for men

We train the bottom and the press. Weights, the number of sets and reps are the same as on Monday based on the level of your training. We work with these numbers until the end of the week.

All exercises are performed on simulators, except for the eighth point. Exercises:

  1. Leg press.
  2. Leg extensions.
  3. Seated leg extensions.
  4. Lying leg curls.
  5. Standing calf raise.
  6. Seated calf raise.
  7. Bench ab crunch.
  8. Ab crunch on the floor.



Thursday – chest and back workout

The top is worked. At will, all exercises from Monday are repeated in addition to the following ones:

  1. Pull up.
  2. Low cable row.
  3. Cable chest row of the lower block.
  4. EZ bar biceps curl.
  5. Hammer.
  6. Inclined bench dumbbell press.
  7. Arm crossover.
  8. Bench press.
  9. Arms extension on the upper block.

Friday – leg wirkout

The bottom works. The exercises are repeated from Tuesday, the following are added:

  1. Close squat.
  2. Leg curls in the machine.

Saturday and Sunday


Further training is repeated in a circle. Working weights are gradually increasing, the number of repetitions and sets is reduced, new exercises are added.