Beginner Gym Workout Plan

If you are new to lifting then this training plan is for you. 

As a beginner you have a basic understanding of resistance exercises.

Workout Summary

  • Full Body
  • 6 Weeks
  • Muscle Growth
  • Muscle Strength
  • 60 Seconds Rest Between Sets

Equipment Required

  • Barbell
  • Cables
  • Dumbbells
  • EZ Bar
Training Level
Beginner
Session Duration
45-60 Minutes
Workout Frequency
3 Days Per Week

Training Schedule Format

1 day on / 1 day off

Example

  • Mon – Workout
  • Tue – Rest
  • Wed – Workout
  • Thu – Rest
  • Fri – Workout
  • Sat – Rest
  • Sun – Rest

Week 1-3

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Cardio

Treadmill Intervals: 15mins

1min Fast Walk / 1min Jog / 1min Run

Sets: 3

Reps: 15

Weight: Light to Moderate 

Rest: 60 seconds

Exercises

  • Barbell Back Squat
  • Barbell Deadlift
  • Standing Calf Raises
  • Flat Barbell Bench Press
  • Single-Arm Dumbbell Rows
  • Dumbbell Shoulder Press
  • EZ Bar Bicep Curls
  • Cable Triceps Extension
  • Sit Ups

Week 4-6

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Cardio

Treadmill Run: 10mins

Treadmill Sprints: 5mins (30s Sprint/ 15s Rest)

Sets: 3

Reps: 10

Weight: Moderate to Heavy

Rest: 60 seconds

Exercises

  • Barbell Squat
  • Barbell Deadlift
  • Standing Calf Raises
  • Flat Barbell Bench Press
  • One-Arm Dumbbell Rows
  • Dumbbell Shoulder Press
  • EZ Bar Bicep Curls
  • Cable Triceps Extension
  • Sit Ups

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