print monthly summaryMen's Beginner Workout Plan
- Gain Mass
- Gain Strength
- Get Ripped
- Improve Cardio
- Lose Weight
- Get Toned
- Summary
- Workout #1
- Workout #2
- Workout #3
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Men's Beginner Workout Plan
This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts.
It's important to start with what you can handle, then increase your workouts progressively over time to avoid over-training and get the most out of your time at the gym.
You don't have to waste any time with planning or wondering what you should do next!
The simple combination of exercises will cover all the major muscle groups of the body. It's just up to you to put in the effort! Workout days are designed to target different groups, so you should be able to handle back-to-back workout days if that is all that your schedule allows.
A huge part of any workout plan is getting enough rest! Don't feel like you have to complete one workout every day because sometimes the best thing for you is a day of rest and recovery.
Start this men's beginner workout schedule to get yourself on the right track to realizing your fitness goals!
It's important to start with what you can handle, then increase your workouts progressively over time to avoid over-training and get the most out of your time at the gym.
Consistency is Key to Success
One of the most important ways to get results is to find a way to stay consistent in your workouts and diet, and we've put together a complete workout plan to cover everything you need here.You don't have to waste any time with planning or wondering what you should do next!
The simple combination of exercises will cover all the major muscle groups of the body. It's just up to you to put in the effort! Workout days are designed to target different groups, so you should be able to handle back-to-back workout days if that is all that your schedule allows.
What are your workout goals?
Adding muscle mass, adding muscle definition, improving strength, increasing cardiovascular endurance, and losing weight are in fact all possible with this beginner men's workout plan, and often those who just started working out are quickest to see results!A huge part of any workout plan is getting enough rest! Don't feel like you have to complete one workout every day because sometimes the best thing for you is a day of rest and recovery.
Start this men's beginner workout schedule to get yourself on the right track to realizing your fitness goals!
Workout #1
Men's Beginner Chest, Shoulders, & Triceps Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 00:20:00 | None |
Muscles Worked
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.
Workout #2
Men's Beginner Legs & Abs Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 00:10:00 | None |
Muscles Worked
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.
Workout #3
Men's Beginner Back & Biceps Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 00:20:00 | None |
Muscles Worked
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.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Bench Press | Chest | Beginner |
 |
Machine Shoulder Press | Shoulders | Beginner |
 |
Tricep Pushdown | Triceps | Beginner |
 |
Push-Up | Chest | Beginner |
 |
Elliptical Trainer | Quads | Intermediate |
 |
Squat | Quads | Beginner |
 |
Crunch | Abs | Beginner |
 |
Narrow Stance Leg Press | Quads | Intermediate |
 |
Calf Press | Calves | Beginner |
 |
Seated Cable Row | Middle Back | Beginner |
 |
Barbell Curl | Biceps | Beginner |
 |
Wide-Grip Lat Pulldown | Lats | Beginner |
 |
Negative Chin-Up | Lats | Beginner |
Equipment Needed
Activity
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/21/2012
(view advanced workout stats),
lifted 24,875 lbs, did 3.33 miles of cardio, burned 960 calories
, and scored 962 points:
, and scored 962 points:
-
Machine Shoulder Press
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
-
Wide-Grip Lat Pulldown
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
-
Machine Preacher Curl
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
-
Leg Extension
- 15 reps x 65 lbs (+24 points)
- 15 reps x 65 lbs (+24 points)
-
Machine Back Extension
- 10 reps x 80 lbs (+18 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 80 lbs (+18 points)
-
Pec Deck
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
-
Compound Row
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Seated Machine Tricep Extension
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Machine Ab Crunch
- 15 reps x 65 lbs (+24 points)
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
-
Wide-Grip Lat Pulldown
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
-
Recumbent Bike
- 3.33 miles - 00:21:00 (+166 points)
(0)
(0)
DrthGeek logged a
workout
in the Men's Beginner Workout Plan
for 05/20/2012
(view advanced workout stats),
lifted 0 lbs, did 0.00 miles of cardio, burned 352 calories, and scored 261 points:
, and scored 261 points:
-
Bench Press
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
Notes: used heavy bands; held extended for 8 sec.
-
Machine Shoulder Press
- 15 reps x 0 lbs (+15 points)
- 15 reps x 0 lbs (+15 points)
- 15 reps x 0 lbs (+15 points)
Notes: used heavy bands, held extended for 3 sec.; 2nd & 3rd rep had small loop
-
Tricep Pushdown
- 10 reps x 0 lbs (+10 points)
- 11 reps x 0 lbs (+11 points)
- 11 reps x 0 lbs (+11 points)
Notes: home gym workout: used heavy bands, held static @ bottom for 6 sec
-
Push-Up
- 15 reps (+15 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Elliptical Trainer
- - 00:06:00 (+30 points)
Notes: doing home "gym" workout: substituted 6 min of vigorous shadowboxing
1 person high fived this activity
JoelJonathan Nice work, I believe we have the different band exercises and boxing/shadowboxing already added as exercises if you want to log them but please let us know if you see anything missing!
Renobiker logged a
workout
in the Men's Beginner Workout Plan
for 05/20/2012
(view advanced workout stats),
lifted 7,320 lbs, did 0.00 miles of cardio, burned 384 calories, and scored 350 points:
-
Bench Press
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
-
Machine Shoulder Press
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Tricep Pushdown
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Push-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Elliptical Trainer
- - 00:05:00 (+25 points)
-
Wide-Grip Lat Pulldown
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/19/2012
(view advanced workout stats),
lifted 26,550 lbs, did 0.60 miles of cardio, burned 832.0 calories, and scored 847 points:
, did 0.60 miles of cardio, burned 832.0 calories, and scored 847 points:
-
Walking on Treadmill
- 0.60 miles - 00:00:00 (+30 points)
-
Seated Machine Tricep Extension
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Compound Row
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Wide-Grip Lat Pulldown
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Machine Chest Press
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Pec Deck
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Machine Back Extension
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Leg Extension
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Machine Shoulder Press
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Machine Preacher Curl
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Seated Leg Curl
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Seated Leg Press
- 10 reps x 180 lbs (+28 points)
- 10 reps x 180 lbs (+28 points)
- 10 reps x 180 lbs (+28 points)
-
Machine Thigh Adductor
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
-
Machine Thigh Abductor
- 10 reps x 110 lbs (+21 points)
- 10 reps x 110 lbs (+21 points)
- 10 reps x 110 lbs (+21 points)
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/17/2012
(view advanced workout stats),
lifted 12,625 lbs, did 1.33 miles of cardio, burned 600 calories, and scored 520 points:
-
Walking on Treadmill
- 1.33 miles - 00:20:00 (+66 points)
-
Seated Machine Tricep Extension
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Compound Row
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Wide-Grip Lat Pulldown
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
-
Machine Chest Press
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Pec Deck
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Machine Back Extension
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Leg Extension
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Machine Shoulder Press
- 15 reps x 35 lbs (+20 points)
John O This doesnt look like the Mens Beginner workout plan lol. Nice workout!
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/15/2012
(view advanced workout stats),
lifted 10,150 lbs, did 2.50 miles of cardio, burned 608 calories, and scored 541 points:
-
Walking on Treadmill
- 1.00 miles - 00:17:15 (+50 points)
-
Elliptical Trainer
- 0.50 miles - 00:05:00 (+25 points)
-
Machine Back Extension
- 15 reps x 95 lbs (+29 points)
- 15 reps x 80 lbs (+27 points)
- 15 reps x 95 lbs (+29 points)
-
Machine Ab Crunch
- 10 reps x 80 lbs (+18 points)
-
Machine Preacher Curl
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Recumbent Bike
- 1.00 miles - 00:06:00 (+50 points)
-
Seated Machine Tricep Extension
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Machine Chest Press
- 10 reps x 65 lbs (+16 points)
-
Seated Leg Curl
- 15 reps x 65 lbs (+24 points)
- 15 reps x 65 lbs (+24 points)
-
Pec Deck
- 15 reps x 40 lbs (+21 points)
-
Machine Shoulder Press
- 10 reps x 50 lbs (+15 points)
Agutman logged a
workout
in the Men's Beginner Workout Plan
for 05/14/2012
(view advanced workout stats),
lifted 7,600 lbs, did 0.00 miles of cardio, burned 560 calories, and scored 401 points:
, did 0.00 miles of cardio, burned 560 calories, and scored 401 points:
-
Dumbbell Incline Bench Press
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
-
Incline Dumbbell Fly
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Dumbbell Bench Press
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
- 8 reps x 40 lbs (+11 points)
-
Dumbbell Fly
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
-
Machine Preacher Curl
- 6 reps x 70 lbs (+10 points)
- 6 reps x 70 lbs (+10 points)
- 6 reps x 70 lbs (+10 points)
- 6 reps x 70 lbs (+10 points)
-
Hammer Curl
- 6 reps x 30 lbs (+7 points)
- 6 reps x 30 lbs (+7 points)
- 6 reps x 30 lbs (+7 points)
- 6 reps x 30 lbs (+7 points)
-
Alternating Incline Dumbbell Curl
- 8 reps x 20 lbs (+9 points)
- 8 reps x 20 lbs (+9 points)
- 8 reps x 20 lbs (+9 points)
- 8 reps x 20 lbs (+9 points)
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/14/2012
(view advanced workout stats),
lifted 17,730 lbs, did 3.50 miles of cardio, burned 640.0 calories, and scored 700 points:
, burned 640.0 calories, and scored 700 points:
-
Walking on Treadmill
- 0.50 miles - 00:00:00 (+25 points)
-
Recumbent Bike
- 3.00 miles - 00:15:00 (+150 points)
-
Compound Row
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
Wide-Grip Lat Pulldown
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Seated Leg Curl
- 15 reps x 70 lbs (+25 points)
- 15 reps x 70 lbs (+25 points)
-
Leg Extension
- 15 reps x 70 lbs (+25 points)
- 15 reps x 70 lbs (+25 points)
-
Leg Press
- 15 reps x 140 lbs (+36 points)
- 15 reps x 160 lbs (+39 points)
-
Machine Back Extension
- 15 reps x 100 lbs (+30 points)
- 15 reps x 110 lbs (+31 points)
-
Seated Machine Tricep Extension
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Pec Deck
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
Jeff C. I like the combination of the "Recumbent Bike" and "Treadmill"
GMC82 logged a
workout
in the Men's Beginner Workout Plan
for 05/12/2012
(view advanced workout stats),
lifted 19,800 lbs, did 1.25 miles of cardio, burned 632 calories, and scored 600 points:
, did 1.25 miles of cardio, burned 632 calories, and scored 600 points:
-
Walking on Treadmill
- 1.25 miles - 00:20:00 (+62 points)
-
Leg Press
- 15 reps x 190 lbs (+43 points)
- 15 reps x 190 lbs (+43 points)
-
Machine Ab Crunch
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Machine Preacher Curl
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
-
Machine Back Extension
- 15 reps x 120 lbs (+33 points)
- 15 reps x 120 lbs (+33 points)
-
Seated Cable Row
- 15 reps x 90 lbs (+28 points)
- 15 reps x 90 lbs (+28 points)
-
Wide-Grip Lat Pulldown
- 15 reps x 80 lbs (+27 points)
- 15 reps x 80 lbs (+27 points)
-
Machine Chest Press
- 15 reps x 80 lbs (+27 points)
-
Machine Fly
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
1 person high fived this activity
aron logged a
workout
in the Men's Beginner Workout Plan
for 05/11/2012
(view advanced workout stats),
lifted 24,373 lbs, did 0.00 miles of cardio, burned 784 calories, and scored 741 points:
, did 0.00 miles of cardio, burned 784 calories, and scored 741 points:
-
Front Squat
- 15 reps x 88 lbs (+28 points)
-
Deadlift
- 15 reps x 176 lbs (+41 points)
-
Military Press
- 10 reps x 88 lbs (+18 points)
- 7 reps x 94 lbs (+13 points)
- 8 reps x 88 lbs (+15 points)
-
Incline Bench Press
- 10 reps x 88 lbs (+18 points)
- 7 reps x 132 lbs (+16 points)
- 10 reps x 110 lbs (+21 points)
-
Seated Cable Row
- 10 reps x 148 lbs (+24 points)
- 9 reps x 170 lbs (+24 points)
- 10 reps x 159 lbs (+25 points)
-
Lateral Raise
- 8 reps x 18 lbs (+9 points)
- 12 reps x 13 lbs (+13 points)
-
Seated Machine Calf Raise
- 15 reps x 88 lbs (+28 points)
-
Tricep Dip
- 10 reps (+10 points)
- 8 reps (+8 points)
-
Wide-Grip Pull-Up
- 6 reps (+6 points)
- 5 reps (+5 points)
-
Machine Fly
- 10 reps x 165 lbs (+26 points)
- 10 reps x 150 lbs (+24 points)
-
Machine Reverse Fly
- 8 reps x 134 lbs (+18 points)
- 9 reps x 119 lbs (+19 points)
-
Hammer Strength - Ab Crunch
- 14 reps x 44 lbs (+20 points)
- 14 reps x 44 lbs (+20 points)
- 12 reps x 44 lbs (+17 points)
-
EZ-Bar Reverse Curl
- 10 reps x 61 lbs (+16 points)
-
Tricep Pushdown
- 10 reps x 66 lbs (+16 points)
-
Dumbbell Curl
- 8 reps x 35 lbs (+10 points)
-
Palms Down Seated Dumbbell Wrist Curl
- 12 reps x 35 lbs (+16 points)
warm up: biking to the gym
1 person high fived this activity
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
 Brosh
|
25 |
 T41
|
19 |
 Ryelv
|
16 |
 cacao74
|
14 |
 bgodonus
|
13 |
 grey
|
13 |
 Escence83
|
12 |
 bforte
|
12 |
|
Renobiker
|
9 |
 J Dog
|
9 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
 jmcenanly
|
37,900 pounds |
 Cuzin D
|
31,690 pounds |
 guitarmansam
|
31,325 pounds |
 bwoolsey
|
28,800 pounds |
|
aron
|
27,514 pounds |
|
GMC82
|
26,675 pounds |
|
bgodonus
|
26,550 pounds |
 terry.christians
|
25,400 pounds |
|
bforte
|
24,150 pounds |
 acercobra
|
21,300 pounds |
Men's Beginner Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Acai | Cleanse/Digestion, Aid Overall Health, Increase Energy, Lose Weight |
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
Creatine Monohydrate | Build Muscle, Increase Energy |
 |
Glutamine | Increase Energy |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
 |
BCAA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Caffeine | Burn Fat, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Curcumin | Aid Overall Health, Lose Weight |
 |
HMB | Build Muscle, Burn Fat, Lose Weight |
 |
Methoxyisoflavone | Build Muscle, Burn Fat, Gain Weight |
 |
Multivitamins | Aid Overall Health |
 |
NO2 | Build Muscle, Gain Weight |
 |
Pyruvate | Increase Energy, Lose Weight |
 |
ZMA | Build Muscle, Aid Overall Health, Increase Energy |
Increase Energy
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 ;)
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.