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Men's Beginner Workout Plan
Start Plan (PRO)

Men's Beginner Workout Plan

30 Days / 3 Days per Week / Beginner
  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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26 ratings
A.C.E. Certified
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Men's Beginner Chest, Shoulders, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 1.0
3 10 1.0
3 10 1.0
Push-Up   Video icon
3 10 1.0
00:20:00 None

Notes:

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

Men's Beginner Legs & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 10 1.0
Crunch   Video icon
3 10 1.0
3 10 1.0
3 10 1.0
00:10:00 None

Notes:

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

Men's Beginner Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
00:20:00 None

Notes:

Warm up thoroughly with some light stretching and jogging. Aim to complete all sets and reps while maintaining strict form. When in doubt, choose a weight that is a little lighter than you think you need and opt instead for perfect form while "leaving a few in the tank".

Engage your core throughout the exercises by clenching your abs and also squeeze the muscles being targeted. Complete the workout with stretching.

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

Workout 1

Muscles front back Calves blue Glutes blue Hamstrings blue Shoulders blue Triceps blue Abs blue Quads orange Chest orange Shoulders orange Triceps orange
277 people started this plan
15 Reviews Rate this plan
sasa
almost 3 years ago #

Thumb
over 2 years ago #

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JoelJonathan
about 2 years ago #

I haven't personally tried this beginner men's workout plan but this is a very solid plan for anyone just getting into/getting back into working out. No matter what your end goals or preferences in working out are this has all of the basics: squats, bench press, chin-ups, push-ups, etc. This is actually a pretty decent workout routine for beginners and even those who are more advanced because it's easy enough to superset some of the exercises or add in a few more sets for some extra fun ;)

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15 Reviews
  • sasa
    almost 3 years ago #

  • Thumb
    over 2 years ago #

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  • JoelJonathan
    about 2 years ago #

    I haven't personally tried this beginner men's workout plan but this is a very solid plan for anyone just getting into/getting back into working out. No matter what your end goals or preferences in working out are this has all of the basics: squats, bench press, chin-ups, push-ups, etc. This is actually a pretty decent workout routine for beginners and even those who are more advanced because it's easy enough to superset some of the exercises or add in a few more sets for some extra fun ;)

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  • Renobiker
    about 2 years ago #

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  • bforte
    about 2 years ago #

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  • Thumb
    about 2 years ago #

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  • Thumb
    about 2 years ago #

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  • AaronV
    almost 2 years ago #

    As I've added a lot of muscle mass, I've had many friends ask for help as they start their workout routines. This is my go-to beginner workout for both men and women, since it's so easy to use. Great beginner workout plan.

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  • gus2012
    almost 2 years ago #

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  • Chyn3s3boi
    almost 2 years ago #

    I'm just starting this plan, I will update in a month to let you guys know how it goes!

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  • HN_Doyle
    almost 2 years ago #

    i loved this workout. This is a great workout for anyone trying to get started and wanting to get into the habit of having a workout plan.

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  • taveysosa
    almost 2 years ago #

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  • taveysosa
    almost 2 years ago #

  • IDKMAS
    about 1 year ago #

    For a beginner workout plan, this was easy to follow and a great way to get into the habit of working out targeted areas each week.

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  • bwebster1184
    about 1 year ago #

    If someone's able to do 3 sets of 10 negative chin-ups on the third day they're working out, they wouldn't need a 'beginner' workout plan.

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