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

Men's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner
  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
  •  
  •  
  •  
  •  
  •  
26 ratings
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
Download plan box
ASK A TRAINER
Trainer box
WORKOUT VIDEO
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

Men's Beginner Chest, Shoulders, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 01:00
3 10 01:00
Push-Up   Video icon
3 10 01:00
00:20:00 None

Workout 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 01:00
Crunch   Video icon
3 10 01:00
3 10 01:00
3 10 01:00
00:10:00 None

Workout 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 01:00
3 10 01:00
3 10 01:00
3 10 01:00
00:20:00 None

Workout 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 Shoulders blue Triceps blue Abs blue Calves blue Glutes blue Hamstrings blue Chest orange Quads orange Triceps orange Shoulders orange
15 Reviews Rate this plan
sasa
about 4 years ago #

Thumb
over 3 years ago #

  •  
  •  
  •  
  •  
  •  
JoelJonathan
over 3 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 ;)

  •  
  •  
  •  
  •  
  •  
15 Reviews
  • sasa
    about 4 years ago #

  • Thumb
    over 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • JoelJonathan
    over 3 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 ;)

    •  
    •  
    •  
    •  
    •  
  • Renobiker
    over 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • bforte
    about 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • Thumb
    about 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • Thumb
    about 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • AaronV
    about 3 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.

    •  
    •  
    •  
    •  
    •  
  • gus2012
    about 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • Chyn3s3boi
    almost 3 years ago #

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

    •  
    •  
    •  
    •  
    •  
  • HN_Doyle
    almost 3 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.

    •  
    •  
    •  
    •  
    •  
  • taveysosa
    almost 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • taveysosa
    almost 3 years ago #

  • IDKMAS
    over 2 years 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.

    •  
    •  
    •  
    •  
    •  
  • bwebster1184
    over 2 years 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.

    •  
    •  
    •  
    •  
    •  
FEEDBACK