Sign up & join the community. It's free! Sign up now!
Already a member? Login or
Beginner Workout Plan

Beginner Workout Plan

30 Days / 3 Days per Week / Beginner
  • Gain Mass
  • Gain Strength
  • Improve Cardio
  • Lose Weight
  • Get Toned
  •  
  •  
  •  
  •  
  •  
6 ratings
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
Download plan box
ASK A TRAINER
Trainer box
WORKOUT VIDEO
Coming soon
DIET PLAN
Diet plan box
Pro badge
PRO Only. Upgrade Now!
  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Beginner Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 15 1.5
3 15 1.5
3 15 1.5
3 15 1.5
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set. Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking, static stretching, etc.

Beginner Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 8 1.5
3 15 1.5
3 15 1.5
3 15 1.5
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

Beginner Legs, Shoulders, & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 15 1.5
3 15 1.5
3 15 None
3 15 1.5
Crunch   Video icon
3 15 1.5
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Chest blue Shoulders blue Triceps blue Glutes blue Hamstrings blue Triceps orange Chest orange Quads orange
195 people started this plan
2 Reviews Rate this plan
oldmom
almost 2 years ago #

  •  
  •  
  •  
  •  
  •  
snipe4fun
over 1 year ago #

The set and rep values changed once I started using this plan which iTsn't helpful at all.

Last week when I started this plan, rotation 1 had 3 sets with 8 reps, rotation 2 had 3 sets with 10 reps, rotation 3 had 4 sets with 8 reps, and rotation 4 had 4 sets with 10 reps for each exercise.

Now it is 3 sets and 15 reps throughout the entire plan, except for a few that seem to have remained at 8.

This combined with the inability to delete erroneous workouts leaves me kinda disappointed in this site.

  •  
  •  
  •  
  •  
  •  
2 Reviews
  • oldmom
    almost 2 years ago #

    •  
    •  
    •  
    •  
    •  
  • snipe4fun
    over 1 year ago #

    The set and rep values changed once I started using this plan which iTsn't helpful at all.

    Last week when I started this plan, rotation 1 had 3 sets with 8 reps, rotation 2 had 3 sets with 10 reps, rotation 3 had 4 sets with 8 reps, and rotation 4 had 4 sets with 10 reps for each exercise.

    Now it is 3 sets and 15 reps throughout the entire plan, except for a few that seem to have remained at 8.

    This combined with the inability to delete erroneous workouts leaves me kinda disappointed in this site.

    •  
    •  
    •  
    •  
    •  
FEEDBACK