Beginner Workout Routine

Beginner Workout Routine

Everybody starts out as a beginner. When you first start out, this beginner workout routine will help you build a solid and steady foundation. There are plenty of beginner workout routines floating around and you have to remember that different people respond to different exercises. One beginner workout routine might work for one person when it won’t work for another.

With that being said, be aware of the beginner workout routines that are touted as “the only one that works”.

Step 1 – Write Down Which Body Parts On What Days

Beginner Workout Routine

You want to write down which body parts you want to do and on what days. The list consists of :
1)Back    5)Triceps
2)Legs   6)Shoulders

You Back, Legs and Chest are big body parts therefore you do NOT want them on the same days.
Next step is to pick which days you want to work out. Two good splits are either Monday/Wedesday/Saturday or Tuesday/Thursday/Sunday.

Step 2 – Pick 2-3 exercises from each group below and keep doing them for the next 2 months

chest workout routine
Flat bench press with bar or dumbells
Incline bench press with bar or dumbells
Decline bench press with bar or dumbells
Machine Flies
Dumbell Flies

brunette working out

Leg presses
Stiff Legged Deadlifts
Machine thigh curl
Machine Hamstring curl

beginner workout routineBiceps
Dumbell Curls
Barbell Curls
Hammer Curls
Preacher Curls
Seated versions for all 4
Concentration curls

beginner workout routineTriceps
Close Grip Bench Presses
Tricep Kickbacks
Cable Tricep pulldowns
Cable Tricep overhead pulls

bodybuilder isolated
Military Press
Dumbell Presse
Lateral Raise
Front shoulder raise

Sample Workout

Monday:Chest + Triceps – 3 chest exercises and 2 triceps exercises
Wednesday : Back + Shoulders – 3 Back exercises and 2 shoulder exercises
Friday: Legs + Biceps – 3 Leg exercises and 2 bicep exercises


You want to do 5 different exercises each day. For those 5 exercises, you want to do 3-4 sets of 8-10 reps. This will equate to 15-20 sets a day. Keep your workouts under one hour and try not to go over. Keep working out consistently and try not to miss a day. Once you start missing one, you will miss the next and the one after.

Miscellaneous Exercises

If you have time, you can do abs at the gym or at home. If you have extra time at the gym or can go an extra day, add in some abs and calves. If you feel that you don’t have time, there are some exercises you can do at home without weights.


Do these for atleast atleast one to two months so your body will get use to resistance training. Once your body adapts to the routine, you will want to switch it up and add in more advance techniques. Remember to write everything down and to be consistent. Also, read our article to find out what are the best supplements to take to build muscle

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