The Complete Beginner Workout Program


beginner workout

Introduction:

A man standing next to a tree

If you’re just getting started with working out, it’s important to find a beginner workout routine that you can stick to. Of course, as you become more fit, you can add more challenging exercises to your routine. But for now, these beginner workouts will help you get started on the right track.

Start with a simple walk. Walking is a great way to get your heart rate up and start burning calories. If you can, try to walk for at least 30 minutes each day.

Once you’re comfortable walking, you can start adding some basic strength-training exercises to your routine. Try bodyweight squats, push-ups, and crunches. Even just doing a few of these exercises a few times a week will help you see results.

If you want to kick your workout up a notch, you can start adding some cardiovascular exercises like jogging or biking. Again, start slowly and build up your endurance over time.

Finally, don’t forget to add a healthy diet into the mix! Eating healthy foods will help give you the energy you need to power through your workouts.

The following beginner workout program is designed to help you ease into a regular workout routine with confidence and avoid injuries. The beginner workout is a 4-day split that hits each muscle group once per week. The beginner workout can be done at home with just a few pieces of basic equipment, or at the gym.

Day 1: Chest & Back

A man jumping in the air doing a trick on a skateboard

Bench press: 4 sets of 8-12 reps

Incline dumbbell bench press: 4 sets of 8-12 reps

Dumbbell flyes: 4 sets of 12-15 reps

Bent over barbell row: 4 sets of 8-12 reps

Seated cable row: 4 sets of 8-12 reps

Lat pulldown: 4 sets of 12-15 reps

Day 2: Legs

Squats: 4 sets of 8-12 reps

Leg press: 4 sets of 10-15 reps

Hamstring curl: 4 sets of 10-15 reps

Calf raises: 4 sets of 15-20 reps

Day 3: Shoulders & Arms

Dumbbell shoulder press: 4 sets of 8-12 reps

Side lateral raise: 4 sets of 12-15 reps

Rear delt flyes: 4 sets of 12-15 reps

Bicep curl: 4 sets of 10-15 reps

Triceps pushdown: 4 sets of 10-15 reps

Day 4: Abs & Cardio

Crunches: 4 sets of 20-25 reps

Reverse crunches: 4 sets of 15-20 reps

Oblique twists: 4 sets of 20-25 reps (each side)

Hanging leg raises: 4 sets of 15-20 reps

Cardio session (30 minutes): steady-state or HIIT

Tips:

Warm up with 5-10 minutes of light cardio before each workout.

Focus on form, not weight. Use a weight that allows you to complete the reps with good form.

Don’t forget to stretch! Stretch for 10-15 minutes after each workout.

Drink plenty of water and eat healthy foods to support your workout routine.

If you’re just starting, it’s ok to take a few rest days in between workouts. As you get more comfortable with the beginner workout routine, you can increase the frequency to 5-6 days per week.

Benefits:

The beginner workout routine is a great way to ease into a regular workout routine. It’s also a great way to avoid injuries. The beginner workout hits each muscle group once per week, which is often enough for beginners. The beginner workout can be done at home with just a few pieces of basic equipment, or at the gym. It’s also a great way to get started on a healthy lifestyle. The beginner workout routine can help you lose weight, build muscle, and improve your overall health.

Drawbacks:

The beginner workout routine may not be enough for some people. If you want to build muscle, you may need to add more weight and increase the frequency to 3-4 times per week. The beginner workout routine may also be too easy for some people. If you find yourself getting bored or not seeing results, you can try a more advanced workout routine.

Final Thoughts:

The beginner workout routine is a great way to ease into a regular workout routine. It’s also a great way to avoid injuries. The beginner workout hits each muscle group once per week, which is often enough for beginners. It’s also a great way to get started on a healthy lifestyle.

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