Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. This is a 8 week workout plan designed for whole body strength and toning of your body. As you continue this routine you will increase the amount of weight performed for each exercise.

Diet is the key for this workout plan, it is important to eat clean foods and stay away from heavy carbohydrates that will sit in your stomach. It is also very important to have one carb loading day throughout the week to confuse the body, thus stimulating fat loss. Drink plenty of water while performing exercises as drinking water helps to keep up your metabolism and hydrate your muscles. You can add in some warm-up sets. Your body will need to recover between each set and exercise. If you rest less you can’t perform the next exercise properly. So we will rest between 60-150 seconds between each sets. By performing cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbohydrates or food that you eat throughout the day.


  • 12 Week Fat Burning Gym Workout Plan for Women
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  • Hourglass Figure Workout Plan


Women’s 3 Day Beginner Full body workout routine

Training Level: Beginner

Training Days: 3 Days

Routine Duration: 8 Weeks

Warm up: 5min warm up before you begin your workout

Rest: 60 or 150 sec between sets

Protein Intake: 1g of protein per pound of body weight

Calorie Intake: 20 or 30% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs

Daily Workout Schedule:

Day 1 ( Monday): Legs, Lats and Abs

Day 2 (Tuesday): Rest Day

Day 3 (Wednesday): Chest and Triceps

Day 4 (Thursday): Rest Day

Day 5 (Friday): Shoulders, Traps, Biceps and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

Workout Plan

Day 1: Monday

Target: Legs, Lats and Abs

  • Leg Press 3 Sets X 12, 12, 12 Reps
  • Leg Extension 3 Sets X 12, 12, 12 Reps
  • Squats 3 X 12, 12, 12
  • Wide Grip Lat Pull Down 3 X 12, 12, 12
  • Dumbbell Row 3 X 12, 12, 12
  • One Arm Dumbbell Row 3 X 12, 12, 12
  • Crunches 3 X 15, 15, 15
  • Leg Raises 3 X 15, 15, 15

Day 2: Tuesday- Rest Day
Day 3: Wednesday
Target: Chest and Triceps

  • Running – 20 minutes
  • Bench Press 3 Sets X 12, 12, 12 Reps
  • Dumbbell Bench Press 3 X 12, 12, 12
  • Dumbbell Flys 3 X 12, 12, 12
  • Close Grip Bench Press 3 X 12, 12, 12
  • Skull Crushers 3 X 12, 12, 12
  • Cable Triceps Push Down 3 X 12, 12, 12

Day 4: Thursday- Rest Day
Day 5: Friday
Target: Shoulders, Traps, Biceps and Abs

  • Shoulder Press 3 Sets X 12, 12, 12 Reps
  • Front Raises 3 X 12, 12, 12
  • Lateral Raises 3 X 12, 12, 12
  • Dumbbell Shrugs 3 X 12, 12, 12
  • Barbell Curl 3 X 12, 12, 12
  • Dumbbell Curl 3 X 12, 12, 12
  • Preacher Curl 3 X 12, 12, 12
  • Decline Crunches 3 X 15, 15, 15
  • Air Bike 3 X 20, 20, 20

Day 6: Saturday-Rest Day
Day 7: Sunday- Rest Day
Don’t miss:

  • Best Full Body Gym Workout Plan For Women
  • Women’s Body Weight Workout Plan
  • How to Get a Smaller Waist and Bigger Hips
  • How to Gain Weight in Thighs and Buttocks

Good Luck! Keep in touch and update your progress in the comment box. If you have any doubts or questions about this Women’s 3 Day Beginner Full Body Gym Workout Routine please comment below, we are here to help you.

3 Day (At Home) Women’s Workout Routine

So, you want to start a workout routine?

But, between work, fulfilling family obligations, and other requirements in life, you don’t have time or funds to go to the gym.

We respect that and can empathize.

That’s why we’ve decided to add this 3 day workout routine you can do anywhere – even at home!

Check it out and if you decide it’s something you feel might help you with your goals, give it a shot.

At Home Workouts for Women

The following workouts utilize bodyweight exercises, resistance bands, and dumbbells. All things that are fairly easy to store and can be used to get a complete and total body workout in the comforts of your own home.

The workouts are short, simple and effective. They shouldn’t take you longer than 30-35 minutes to complete and will help you tone your muscles, build strength, and burn calories.

Rest periods will be kept fairly short during this routine – limit your rest to about 30 seconds in between sets and 1 minute in between exercises.

As written, you are meant to complete all of the sets of one exercise before moving onto the next. Do this for 4 weeks. After you’ve completed 4 weeks of the program, if you’d like to make the program more challenging, you can perform the workouts in a circuit fashion.

To do this, you’ll complete all of the exercises listed before taking 30 seconds to rest and repeat.

The goal of this routine is to help you build a healthy weekly habit of working out. Utilize the routine for as long as you like, whether that’s forever to build and maintain or short-term while you try to figure out what gym location would be best for you.

It is recommended to perform the workouts on Mondays, Wednesdays, and Friday/Saturday or Tuesdays, Thursdays, and Saturday/Sunday.

At Home Women’s Workout 1

Exercise Sets Reps
Bodyweight Squat 3 10
Rear Bodyweight Lunge 3 10
Single Leg Dumbbell Deadlift 3 6 Each
Push Up 3 6-10
Resistance Band Lat Pull Down 3 10
Dumbbell Row 3 10
Plank 3 30 Secs

At Home Women’s Workout 2

Exercise Sets Reps
Resistance Band Deadlift 3 10
Dumbbell Goblet Squat 3 10
Glute Bridge 3 12
Donkey Kicks 3 12 Each
Resistance Band Row 3 10
Dumbbell Shoulder Press 3 8-10
Ab Crunch 3 15

At Home Women’s Workout 3

Exercise Sets Reps
Push Up 3 6-10
Dumbbell Lateral Raise 3 10
Resistance Band Pull Down 3 10
Dumbbell Row 3 10
Bodyweight Squat 3 10
Glute Bridge 3 15
Side Planks 3 30 Secs Each

With the right mindset, you can get great results anywhere with limited tools.

The workout above is perfect for women who are looking to get a good workout in from the comforts of their own homes.

Don’t let a lack of time to make it to the gym stop you from accomplishing your goals.

Invest a little into a resistance band and a set of dumbbells and watch as you become stronger and more confident.

This 4-Week Workout Plan Will Have You Feeling Strong and Fit

Feeling aimless in the gym? Not sure exactly how to Tetris your cardio and strength workouts together to get the most results? This 4-week workout plan will be like your personal trainer and accountability buddy in one, offering expert workout guidance and a solid schedule to keep you on track. Best part? Most of the workouts take 20 minutes or less—but be prepared to sweat.

“To really see results, you need to intensify your workouts,” says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, CA. (It’s true; science confirms it.) That’s why these quick workouts don’t go easy on you. But stay consistent, and you’re sure to see results even without logging hours at the gym. Ready?

Your 4-Week Workout Plan

How it works: Follow the calendar, doing each strength or cardio workout on the day indicated. If you have time, add a warm-up and cool-down to the beginning and end of your workout. (Don’t forget to take rest days—your body needs them!)

Strength training workouts: These strength workouts are short (only four exercises each) but intense. By alternating upper- and lower-body moves (in a little thing called supersets), you’ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. For each workout: Do 12 to 15 reps of the first two exercises back-to-back, then rest for 60 to 90 seconds; repeat for two to three sets. Repeat with the second two exercises. Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set. (Don’t skip strength days; you’ll score all these benefits from lifting weights.)

Cardio workouts: Cardio is broken up into two parts: Steady-state cardio and intervals. On the weekends, do any longer, moderately paced workout (walking, swimming, cycling, etc.) to stay active and improve endurance. During the week, you’ll take on interval workouts to burn calories (thanks, HIIT!). Do them twice a week. While you could use any cardio equipment (rower, bike, elliptical), below you’ll find all four weeks’ worth of interval running workouts you can do on the treadmill. You’ll use your Rate of Perceived Exertion (RPE), or how difficult the exercise feels on a scale of one to 10 (10 being the hardest). If the workout feels too easy, try adding the suggested challenge.

Image zoom Caiaimage/Sam Edwards/Getty Images

Strength Workout 1

1. Dumbbell Press Squat

Target: Quads, Glutes, Hamstrings, Shoulders

  • Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms facing forward (not shown).
  • Squat down, extending arms above head; stand up and lower arms to starting position
  • Repeat.

Keep it easy: Hold weights at sides.​

Challenge yourself: Hold weights above head throughout the exercise.

2. Ball Push-Up

Target: Triceps, Chest, Abs, Shoulders

  • Get into a push-up position, with hands shoulder-width apart on a stability ball, back straight and abs pulled in.
  • Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips.
  • Push back to starting position and repeat.

Keep it easy: Do the move on the floor without the ball.​

Challenge yourself: Raise a leg while doing the move.

3. Bulgarian Split Squat

Target: Hamstrings, Quads, Glutes

  • Stand with your back 2 to 3 feet away from a bench or sturdy chair. Place top of right foot on seat.
  • Bend left knee 90 degrees, keeping knee aligned with ankle. Hold 2 counts, straighten leg in 4 counts and repeat. Switch sides after 1 set.

Keep it easy: Do alternating lunges, no bench.​

Challenge yourself: Hold dumbbells at sides while keeping back leg on bench.

4. Dumbbell Clean and Press

Target: Shoulders, Hamstrings, Glutes, Quads

  • Stand with weights in front of thighs, palms facing in.
  • Squat down, dropping weights just above the knees.
  • Draw weights up to your chest, as close to torso as possible (not shown).
  • Stand straight, rotating palms to face forward, and press weights above head (not shown).
  • Lower to starting position and repeat.

Keep it easy: Don’t squat down; draw elbows up only toward shoulders.​

Challenge yourself: Make the movement explosive as you pull the weights toward your chest and above your head.

Strength Workout 2

1. Dynamic Lunge

Target: Hamstrings, Quads, Glutes

  • Stand with feet parallel and shoulder-distance apart, holding a pair of dumbbells at your sides.
  • Lunge forward with right leg, bending right knee 90 degrees and bringing left knee close to ground.
  • From this position, explosively push off right foot and return to starting position.
  • Switch legs and repeat.

Keep it easy: Don’t use any weights; make the movement less explosive.​

Challenge yourself: Hold a body bar or barbell across your shoulders.

2. Opposite Arm/Leg Lift

Target: Back, Abs, Glutes

  • Lie facedown on a stability ball with hands and toes touching the floor.
  • Tighten your abs and glutes, and simultaneously raise your left arm and right leg.
  • Switch legs and arms, then repeat.

Keep it easy: Do the exercise on the floor on all fours, without the ball.​

Challenge yourself: Add ankle and hand weights.

3. Step-up

Target: Quads, Glutes

  • Place right foot on a bench or step (if possible, find a bench or step that’s slightly above knee height).
  • Pushing through your right heel, straighten leg, bringing left leg toward right (don’t let your left foot touch the step).
  • Lower left foot toward floor without touching, then straighten right leg again. Do 12 to 15 reps; switch sides.

Keep it easy: Touch the top of the step and the floor with each rep.​

Challenge yourself: Hold dumbbells with arms at sides.

4. Prone Jackknife

Target: Abs

  • Get into a push-up position with hands on floor aligned under shoulders.
  • Place feet on a stability ball with legs extended, abs pulled in toward spine for balance.
  • Slowly draw knees in toward your chest without twisting your spine or shifting your hips.
  • Roll ball back to starting position with your feet and repeat.

Keep it easy: Lie with back on top of ball and do crunches.​

Challenge yourself: Lift hips toward ceiling in an inverted V.

Image zoom spyderskidoo/Getty Images

Week 1 Cardio Intervals

Follow the instructions below for the number of seconds or minutes indicated. (If you want a challenge, add another round of sprints!)

0:00-5:00: Walk at 3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint at 6.5-8.0 mph (RPE 9)

5:20-6:50: Recover by walking at 3.0-3.5 mph (RPE 3)

6:50-10:30: Repeat sprint series 2 more times, alternating 20-second sprints with 90 seconds of recovery.

10:30-15:00: Walk at 3.5-3.8 mph (RPE 4)

Week 2 Cardio Intervals

Follow the instructions below for the number of seconds or minutes indicated. (If you want a challenge, add another round of sprints!)

0:00-5:00: Walk at 3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint at 6.5-8.0 mph (RPE 9)

5:20-6:20: Recover by walking at 3.0-3.5 mph (RPE 3)

6:20-10:30: Repeat sprint series 2 more times, alternating 20-second sprints with 60 seconds of recovery.

11:40-20:00: Walk at 3.5-3.8 mph (RPE 4)

Week 3 Cardio Intervals

Follow the instructions below for the number of seconds or minutes indicated. (If you want a challenge, add another round of sprints!)

0:00-5:00: Walk at 3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint at 6.5-8.0 mph (RPE 9)

5:30-6:30: Recover by walking at 3.0-3.5 mph (RPE 3)

6:30-12:30: Repeat sprint series 4 more times, alternating 30-second sprints with 60 seconds of recovery.

12:30-15:00: Walk at 3.5-3.8 mph (RPE 4)

Week 4 Cardio Intervals

Follow the instructions below for the number of seconds or minutes indicated. (If you want a challenge, add another round of sprints!)

0:00-5:00: Walk at 3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint at 6.5-8.0 mph (RPE 9)

5:30-6:00: Recover by walking at 3.0-3.5 mph (RPE 3)

6:00-13:00: Repeat sprint series 7 more times, alternating 30-second sprints with 30 seconds of recovery.

11:40-20:00: Walk at 3.5-3.8 mph (RPE 4)

  • By Christopher Mohr, Ph.D., R.D.

Looking to get fit fast using a Joe Wicks workout? This 2-week shred from The Body Coach is the ultimate full body session plan – it’s time to stop Googling what happens on a Joe Wicks HIIT plan and start doing it.

Since bursting onto the scene with broccoli and burpees The Body Coach has helped thousands of women shift, shape and sustain a healthy weight. He’s proof that while every woman is starting from her own unique place, she can achieve results.

Repeat after us: You can do it and you will.

Ready? Good, because WH secured an exclusive Joe Wicks HIIT workout plan (that’s totally doable by beginners) before he stopped giving away freebies.

If you’re after a taster of his online fat loss plan and the best Joe Wicks recipes (healthy meals that can be prepared in just 15 minutes) you’re in the right place.

From the Joe Wicks ab workout to The Body Coach HIIT that’s apt for weight loss, bookmark this page as it will direct you to every feature you will need over the next two weeks.

Joe Wicks HIIT: What You’ll Be Doing

Over the next 14 days, you’ll do nine workouts with three rest days.

On workout days you’ll alternate between a classic Joe Wicks cardio shred, upper body shred and lower body shred days.

‘High Intensity Interval Training, also known as HIIT, is my favourite type of workout and it’s the most effective training method for burning fat,’ shared Wicks. ‘Not only does it get your fat burners fired up like nothing else, but it also boosts your metabolism and will get you super fit by improving your cardiovascular fitness.’

Joe Wick’s tips for weight loss and toning your body

You’ll need to do a five-minute warm-up before each workout, specific to the moves you’re about to do. So if it’s high knees, jog on the spot; for lunge jumps, slow lunges.

You’ll need a set of dumbbells (use a weight that exhausts your muscles after the set), a couple of chairs and your game face.

Push yourself to the limit! It’s meant to be exhausting. ‘This raises your metabolism and torches fat,’ Wicks says.

Joe Wicks Workout

For your two-week plan that you can do at home or in the gym, click on the days below.

Day 1: Cardio Shred

Day 2: Upper Body Shred

Day 3: Cardio Shred

Day 4: Lower Body Shred


Day 6: Cardio Shred


Day 8: Cardio Shred

Day 9: Upper Body Shred

Day 10: Cardio Shred

Day 11: Lower Body Shred

Day 12: REST DAY

Day 13: Full Body Shred

Day 14: Full Body Shred

Women’s Health survivors’ tips:

We suggest a squat proof pair of leggings, a bit of space in your front room and a strong desire to embrace the sweat- you need to HIIT it hard to get results.

The Body Coach Abs Workout

Rest days are for resting, so don’t be tempted to add in extra workouts. However, if you’re near the end of the plan, have no injuries or niggles and still want more then tag this Joe Wicks 8-Minute Abs workout onto your final session.

Joe Wicks Fat Loss Plan

In 14 days you can break a serious sweat and torch a good number of calories. But if you want to create lasting habits, get the Joe Wicks Fat Loss Plan. Why? Well, according to a study by Phillippa Lally in 2009, it takes the average human 66 days to form a habit. Rather than finish your 14-day shred and wonder, what’s next? Get ahead now.

The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts Joe Wicks amazon.co.uk £9.00

Joe Wicks Recipes

The age-old saying that abs are made in the kitchen didn’t just magically start trending – there’s truth in it. If you’re going to commit to the workouts, then commit to eating well too. These Joe Wicks recipes will help get you lean in 15. Plus, do make yourself a batch of The Body Coach overnight oats.

During the past two weeks, hopefully you’ve taken your strength to the next level with our Two Weeks to Strength Workout. We’ve created another two-week workout plan that will blast your fat and crank up your conditioning.

Dial in your nutritional habits and try to attain a slight calorie deficit during the next two weeks. No one is going to see your abs once the summer is over, so you might as well buckle down now.

Two Weeks to Burn Fat Fast: Week 1 Workouts

In this program, you’ll workout three days per week, each workout challenging your whole body. Spread these workouts throughout the week, say Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Each exercise is associated with a circuit letter, either A, B or C. Perform one set of A1 and take the recommended break before performing A2. Repeat until you have completed all suggested sets. If there is no number beside the letter, just take the recommended time between sets of the one exercise.

Read each line as: “exercise, sets x reps; tempo; rest period.”

The tempo is the 4 digit number read as down phase, pause, up phase, pause. Therefore a tempo of 2010 is read as 2-seconds down, 0-second pause, 1-second up and 0-seconds pause.

Workout 1

A1) Barbell Bench Press 16, 14, 12; 2010; 0-sec rest

A2) Barbell Back Squat 16, 14, 12; 2010; 60-sec rest

B1) Conventional Deadlift 4×8; 2010; 0-sec rest

B2) Burpee for height 4×8; tempo n/a; 60-sec rest

C) Weighted Crunches 4×15; 2020; 60-sec rest

Workout 2

A1) Barbell Front Squat to Overhead Press (AKA Thurster) 16, 14, 12; 2010; 0-sec rest

A2) Barbell Bent Over Row 16, 14, 12; 2010; 60-sec rest

B1) Dumbbell Pushups 3 x AMAP*; tempo n/a; 0-sec rest

B2) Suspension Row or Inverted Bar Row 3 x AMAP; tempo n/a; 60-sec rest

C) Hanging Toes to Bar 4×15; 2020; 60-sec rest

*AMAP = as many as possible

Workout 3

A1) Incline Barbell Bench Press 16, 14, 12; 2010; 0-sec rest

A2) Goblet Squat 16, 14, 12; 2010; 60-sec rest

B1) Pull Up 3 x AMAP; tempo n/a; 0-sec rest

B2) Handstand Pushups** 3 x AMAP; tempo n/a; 60-sec rest

C) Kneeling Ab Roll Outs 4×15; 2020; 60-sec rest

**If you can’t do these, hold yourself up in the handstand position with your heels on a wall for max time instead

Continue to the next page for the second week’s workouts >>>

Workout 1

A1) Barbell Bench Press 18, 16, 14; 2010; 0-sec rest

A2) Barbell Back Squat 18, 16, 14; 2010; 60-sec rest

B1) Conventional Deadlift 4×6; 2010; 0-sec rest

B2) Burpee for height 4×6; tempo n/a; 60-sec rest

C) Weighted Crunches 4×15; 2020; 60-sec rest

Workout 2

A1) Barbell Front Squat to Overhead Press 18, 16, 14; 2010; 0-sec rest

A2) Barbell Bent Over Row 18, 16, 14; 2010; 60-sec rest

B1) Dumbbell Pushups 2 x AMAP*; tempo n/a; 0-sec rest

B2) Inverted Suspension or bar Row 2 x AMAP; tempo n/a; 60-sec rest

C) Hanging Toes to Bar 4×15; 2020; 60-sec rest

*AMAP = as many as possible

Workout 3

A1) Incline Barbell Bench Press 18, 16, 14; 2010; 0-sec rest

A2) Goblet Squat 18, 16, 14; 2010; 60-sec rest

B1) Pull Up 2 x AMAP; tempo n/a; 0-sec rest

B2) Handstand Pushups** 2 x AMAP; tempo n/a; 60-sec rest

C) Kneeling Ab Roll Outs 4×15; 2020; 60-sec rest

**If you can’t do these, hold yourself up in the handstand position with your heels on a wall for max time instead

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2-Week Training Schedule To Lose Fat And Gain Muscle!

After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it.

So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn’t?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn’t get accustomed to the training schedule and avoiding plateau.

Don’t worry. I didn’t make this training schedule for competitive bodybuilders, so it won’t be too hard on you. You only need to go to the gym 4 times a week. That’s 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).


Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Monday: Quads, Hamstrings, and Calves 1 1 set, 25 reps+ 12 more exercises

BodyFit Plus


  • 2,500+ expert-created single workouts
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  • Step-by-step workout tips
  • Training at gym or at home


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What comes with BodyFit Plus?

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.


Seated Cable Row

Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.

Wednesday: Back, Biceps, and Abs 1 1 set, 15 reps + 15 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.

How And When To Do Cardio?

Do your cardio sessions first thing in the morning on an empty stomach. No, I didn’t say you can’t have breakfast. You’ll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for ‘Manual’ and go with how it feels. Choose a level that is high enough for you to feel like you’re having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don’t go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can’t make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you’ll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

  • Monday: Legs, calves
  • Tuesday: Training off
  • Wednesday: Back and biceps, abs
  • Thursday: Training off
  • Friday: Chest and triceps, abs
  • Saturday: Shoulders, calves
  • Sunday: Training off

Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the two weeks if you can!

Not to worry, after the two weeks are over I won’t leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.

Best Beginner Weight-Training Guide With Easy-To-Follow Workout!

Recently decide to get fit? Want to take up a strength or weightlifting program, but don’t know where to start? Everyone has been in this position at least once before; you’re new at the gym, and you don’t know where to go or what to lift or how to use the machines. Well, help is here!

I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this article and workout can help you figure things out and get started off on the right foot toward your health and fitness goals.

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 12 weeks) can provide such benefits as:

  • Increased muscle-fiber size
  • Increased muscle contractile strength
  • Increased tendon strength
  • Increased ligament strength

All of these add up to a much healthier, fitter body that is less likely to be injured. You end up looking pretty good, too!

“Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio.”

“Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio.”

A Few Rules Of Lifting Etiquette

  • To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use.
  • Be sure to rerack all the weight and replace all the dumbbells or barbells that are used.
  • Don’t rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely.
  • Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person’s conversation unwillingly.

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Common Mistakes To Avoid

  • Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
  • Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.
  • Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle-fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.
  • Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.

Beginner Weight/Strength Training Workout

Beginner Workout 1 1 set, 5-10 mins+ 10 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Guidelines For This Workout

This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.

You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.

Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.

  • Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.
  • Take one day off from weight training between each workout.
  • For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.
  • For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.
  • It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.
  • Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.
Training Tips

A few tips to make your new training program work for you more effectively:

  • Stay hydrated! Be sure to drink at least the minimum USDA recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room. Drink a lot of water during your workout as well.

Stay hydrated!

  • Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.
  • If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together.
  • Keep a record of what you do, and when you do it. All you have to do is register for your very own FREE BodySpace profile… You can check that out and register here.
  • Also, once you are on your way to being super fit, you can also take progress pictures, keep track of weight loss or gain progress, and measurements of all your body parts. This tool is also part of your free BodySpace profile, there is so much you can track and record.
  • Be sure to check out all the aspects of BodySpace while you record and update your daily workouts, and don’t forget to stay fit!

GET 60+ FITNESS PLANS Access our entire library of more than 60 fitness programs. We’ll help you gain muscle, lose fat, and change your life! GO NOW

A good gym workout can be the underpinning of a great day. Say you smashed a lower-body workout, meal prepped your lunch and successfully remembered your best friend’s cat’s birthday – that’s a winning day in anyone’s books, right?

But, taking a step back, knowing what to do when you’re in the gym can be a tricky feat.

What free weights should you wrestle away from the other rabid post-work sweaters? How long is a good workout at the gym? Is there a magic number of reps to embrace your inner workout-queen J.LO? What are the best trainers for your type of workout? (Spoiler: we answered that one here).

While the science is out on J.Lo-ification, WH has the answers for your other questions, as well as a ready made gym workout designed by Third Space PT Andy Vincent for you to try out too. You’re welcome!

How long is a good workout at the gym?

A great workout is not best determined by number of minutes spent in the gym. 45 minutes half-arsing your workout, spending most of the time on your phone, is probably not a good session.

But thirty focused minutes, completing reps and sets efficiently with correct rest time, perfect form and challenging but appropriate weights – well that’s a totally different kettle of fish.

As with almost everything else in life, quality trumps quantity – always.

What to wear for a gym workout?

While everyone and their dog seems to have a different idea about what constitutes a home-run in the trouser department, there are some key considerations when searching for gym-perfect leggings.

Should they have handy pockets for locker keys and phones; end on or above the ankle; be fitted out with zips or totally seamless? The options are endless.

ASOS Bum Sculpt Gym Legging Asos 4505 asos.com


Nike Pro Training Leggings Nike Training asos.com


Power 7/8 Workout Leggings Sweaty Betty sweatybetty.com


All The Right Places Pant 28″ in Black Lululemon lululemon.co.uk


How to fuel your gym workouts

Regardless of diet choice, pre and post-workout nutrition is crucial. While there are a number of beliefs and practices to correctly fuelling an exercise routine, there are a couple of core tenets to keep in mind too.


Firstly, foods that are higher in protein will help muscle repair and regeneration post-workout and this can be achieved by adding a protein shake into your diet or ensuring that you’re getting enough protein in your diet through food.

Performance Protein – Chocolate Peanut Form Nutrition thesportsedit.com £29.00 MyProtein THE Whey+ Protein Powder 960g Myprotein myprotein.com £35.99 Whey Less – Cookies And Cream 500g Pouch Kin thesportsedit.com £28.00 Organic Bone Broth Protein Powder – Vanilla and Banana planetpaleo.co £59.99

Tracking Macronutrients

Secondly, a good way to demystify the impact of your diet is to track food by counting macronutrients, also known as counting your ‘macros’.

What are macronutrients?

  • Carbohydrates
  • Fats
  • Proteins

Macronutrient is a broad term that refers to these three key food groups that our bodies require to function – listed in the order of how your body uses them for fuel.

By calculating the ideal macronutrient intake for your goals – be it fat loss, building lean muscle or maintenance, you’re able to eat in alignment with your goals without unnecessarily cutting out any food groups that could stimulate feelings of restriction.

What should a beginner do at the gym?

WH’s best practice for beginners at the gym is:

  • Keep workouts simple
  • Stay consistent
  • Start lighter than you think

There’s always scope to add on weight if the weight is not enough, but starting too heavy runs the risk of injury, especially in the early days as your body adjusts to a new routine.

What is the best gym workout routine for a beginner?

‘As a beginner, it’s important to focus on nailing your form and technique while lifting,’ Laura Hoggins, PT at The Foundry says.

‘Recovery is also essential. So, depending on your goals scheduling two strength training days and two cardio conditioning days, with a day off after each strength day would be ideal. We want to challenge the body and give it the time to make positive adaptations to the workout stimulus.’

‘Once you feel confident as a beginner with free weights or resistance machines, you may benefit from splitting your strength days into upper and lower body or push and pull movements. Ideally completing your cardio after strength or preferably, on another day completely.’

‘We want to work hard but we must focus on our recovery!’ she adds.

Build a simple 30-minute gym workout with these 8 exercises

Try this gym workout once a week. You’ll need to do three circuits, resting for two minutes in between. Engage the mind-muscle connection and focus on the targeted area to really feel the burn and maximise effects.

1. Barbell hip bridge

This exercise benefits: glutes

A) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.

B) Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.

2. Deadbug

This exercise benefits: abs

A) Lie on your back with your arms skywards and legs raised and bent at 90 degrees.

B) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor. To take it up a notch, hold a 6kg dumbbell. Do 10 per leg.

3. Dumbbell lunge

This exercise benefits: glutes, quads, hamstrings

A) Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position.

4. Renegade row

This exercise benefits: abs, shoulders

A) With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your dust by tier hip, then lower the dumbbell back to the floor.

B) Repeat on the other side, then do a press-up. Do 10 reps.

5. Romanian deadlift

This exercise benefits: core, hamstrings

A) Holding a barbell in your hands, keep your knees slightly bent, your back straight and your core embraced.

B) Hinge forwards at the hips, keeping your arms straight so the barbell is directly in front of your legs. Hold for 3 secs then return to the starting position. Do 10 reps per leg.

6. Floor press

This exercise benefits: shoulders, triceps

A) Lying on your back, holding two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight.

B) Push the dumbbells overhead, holding your wrists strong. Then reverse to the starting position. Do 10 reps.

7. Goblet squat

Women’s Health UK

This exercise benefits… hip flexors, quads, lats, calves, glutes, hamstrings

A) Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.

B) Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep. Do 20 reps.

8. Floor dumbbell Russian twist

This exercise benefits: core, abs

A) Sit on the floor with your ankles together. Hold a dumbbell with both hands. Twist your arms to one side, clasping the dumbbell firmly.

B) Hold the dumbbell so you are nearly touching the floor. Embrace your core and do the same on the other side. Do 10 reps.

The best gym workout apps


Not only do FIIT have a sheer wealth of workouts and training sessions available for free on their app they also have a 10-week programme designed in collaboration with, ahem, yours truly.

Sign up to FIIT premium from £10 per month to take part in Women’s Health x FIIT 10 week training plan Sweat and Reset which includes 4 classes a week covering all levels and types of training: cardio, strength and mobility, promising to transform both your mental and physical strength in the process.

Price: From free

SWEAT with Kayla

From the BBG queen herself, the Sweat with Kayla app is a winner when it comes to trying out a little bit of everything. From HIIT and strength training to weightlifting and yoga, there’s something for everyone. The gym-based workout plan, PWR with Kelsey Wells, is a great way to build a solid routine at the gym and make some serious strength transformations too.

Price: £15.30 per month


For a literal PT-in-your-ear experience Aaptiv have the answer by, er, putting an actual PT in your ear. Using audio and AI to give you ever-changing classes, you’ll never feel lost in the gym again. Trust us.

Price: From free

Strong Workout Tracker Gym Log

‘How long should I rest between sets?’; ‘How much weight should I load up the bar with?’; ‘What’s my 1 Rep Max?’

If you’ve ever asked yourself any of these questions then this app is a godsend, letting you track your workouts, weights and recovery times in a simple way – removing the need to furiously scribble down hurried notes in your phone.

The ‘warm up calculator’ tells you which weights to warm up with while the ‘rest timer’ makes sure your resting just enough to maximise the chances of hitting your goals.

Price: Free

NTC Nike+ Training Club

If becoming a Nike athlete, like trackstar Dina Asher-Smith is a little far off, which for most of us it really is – then don’t let that keep you from training with Nike’s awesome coaches.

Benefit from a tailored workout plan, top shelf expertise and sessions that can be tailored to exactly how much time you have – or don’t have!

Price: Free


Dependent on your goals Freeletics designs bespoke workout plans based on a fitness test you perform at the outset of your journey. There’s also a handy button to flick if you don’t have much room to workout (hello, peak gym-times) – and your session adjusts accordingly. Magic.

Price: £29.99 a year


Serving you daily workout routines as well as a killer ‘how to’ section with hundreds of explainers Workit is also your off-piste buddy when designing your own session sounds like fun.

Price: Free

Like this article? SIGN UP TO OUR NEWSLETTER to receive your weekly dose of features.

Morgan Fargo Morgan is WH’s digital fitness writer with a penchant for brutal HIIT classes and thick post-workout smoothies.

Below you will find 3 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.).

If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are.

With that out of the way, let’s get to what you came here for. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine.

The Schedule

The first thing you need to know about this program is what weight training split and weekly schedule it will use.

If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using.

I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal.

The specific type of full body split that this workout routine will use is commonly referred to as an alternating “ABA BAB” format.

You probably have no idea what that means, but you will when you see it written out…

Week 1

  1. Monday: Workout A
  2. Tuesday: off
  3. Wednesday: Workout B
  4. Thursday: off
  5. Friday: Workout A
  6. Saturday: off
  7. Sunday: off

Week 2

  1. Monday: Workout B
  2. Tuesday: off
  3. Wednesday: Workout A
  4. Thursday: off
  5. Friday: Workout B
  6. Saturday: off
  7. Sunday: off

See, even though there are 3 workout days per week, there’s just 2 actual workouts.

The first is the “A” workout and the second is the “B” workout. Then you just alternate between them each workout. Meaning, you end up doing ABA one week, and then BAB the next, and so on.

Makes sense now, right? Good.

I will also mention that the exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end.

That’s pretty much all there is to say about the split and schedule itself. Now let’s get to the workouts…

The Workouts: Version 1

Before you see the workouts, let me prepare you in advance by saying that they are probably going to seem a little strange looking to many people. You’ll probably think it’s WAY too little, or WAY too simple and basic.

Well, if you think any of those things, then it’s pretty obvious that any beginner workout routine you’ve seen before this was likely pretty damn horrible.

How do I know? Because some variation of the workouts you are about to see is what’s proven to be most ideal (and most often recommended) for beginners with virtually any goal.

Even if you might not think it is, and even if what you’ve seen before is very different. Trust me. This is what works best for beginners. All research, real world experience and expert recommendations support some form of what you’re about to see.

Having said that, here are the workouts…

Workout A

  1. Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  2. Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  3. Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

Workout B

  1. Deadlifts
    3 sets of 6-8 reps.
    2 minutes rest between sets.
  2. Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  3. Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

As you can see, it’s the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume.

This is all PERFECTLY ideal for beginners, and this is what will allow for the fastest progression and the best overall weight training results.

Now to answer any questions you may have about this workout routine…

Details and clarifications for Workout A:

  • The “A” workout is a quad dominant leg exercise (squats), a horizontal push (bench press), and a horizontal pull (rows).
  • Squats are definitely recommended, but leg presses could be used in their place if necessary.
  • For the bench press, a flat barbell bench press is recommended, but a flat dumbbell bench press can work too. Use a spotter whenever possible/necessary.
  • For the row, pick any one you want. Bent over barbell or dumbbell rows, seated cable rows, chest supported machine rows. It’s all fine.

Details and clarifications for Workout B:

  • The “B” workout is a hip/ham dominant leg exercise (deadlifts), a vertical pull (pull-ups/pull-downs), and a vertical push (overhead press).
  • For the deadlift, a conventional deadlift would probably be most often recommended for beginners, but a Romanian deadlift (or straight legged deadlift) could be used instead if necessary.
  • Pull-ups are recommended for the vertical pull, but if you can’t do them yet, lat pull-downs or some form of assisted pull-up would be a suitable replacement.
  • For the overhead press, any type of seated overhead shoulder press is fine (seated barbell press, seated dumbbell press, whatever).

Now here’s how to make it all work.

Focus on proper form first.

It is typically recommended that all beginners spend their first few weeks on a weight training workout routine focusing primarily on learning proper form. I recommend you do the same with this program.

Don’t worry about anything else during those first couple of weeks. Just pick a weight for each exercise that is definitely a little too light and easy for you (more here: How Much Weight Should You Lift?), and focus on learning and using perfect form.

Getting exercise technique right at this beginner stage is extremely important, so make sure you do. Full details here: How To Learn Proper Weight Lifting Form

Once those few weeks are up and you feel like your form is what it needs to be on every exercise, it’s then time to focus on consistent progression while keeping that perfect form intact. Let me explain…

Sets, reps, weight and progression.

For each exercise, you should now use the same weight each set.

So, for example, let’s say you’ve been learning proper form on the bench press those last few weeks and found 50lbs to be pretty close to the right weight for you at this point (that’s just a completely made up example amount, by the way). You should now be doing 3 sets of bench presses using that same 50lbs on all 3 of your sets.

Then, when you are capable of doing 3 sets with 50lbs (again, just an example) for the prescribed 8-10 reps each set with perfect form, you’d then increase the weight by the smallest possible increment (usually 5lbs) the next time you bench press.

You’d then aim to do 3 sets of 8-10 reps again with this new slightly heavier weight (55lbs in this example). And when you are capable of doing that, you’d increase the weight again by about 5lbs (60lbs in this example) the next time you bench press and then keep repeating this process over and over.

All of the above applies to each exercise just the same. You use the same weight for all 3 sets of each exercise, meet the prescribed set/rep goal with perfect form, and then increase the weight in the smallest possible increment the next time you do that exercise.

As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.

So, make sure you do. The more advanced you get, the slower the progression will be. Take advantage of it while you can.

Once again I’d like to remind you to make sure the weight you start off using leans a lot more towards being a little too light/easy for you rather than a little too heavy/hard.

To ensure the fastest and most consistent rate of progression, the weight you start off using for each exercise needs to be a bit lighter than you are truly capable of lifting.

Don’t screw with it!

When looking at this beginner workout routine, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing.

Like I was saying before, the primary goal of a beginner (besides learning perfect form on all of their exercises) is to take advantage of a borderline super power that all beginners have for a short period of time that allows them to progress and improve FASTER at all things weight training related than any intermediate or advanced trainee ever could.

That’s right beginners, you can build muscle faster, get stronger faster, get “toned” faster, lose fat faster, and generally get better in every way FASTER than anyone else.

However, the key to using this beginner “super power” of yours is using a workout routine that follows the guidelines that best allow it to be taken advantage of. That typically means higher frequency, lower volume, small and basic exercise selection, nothing fancy.

Hey, what a coincidence… this sample beginner program fits that description perfectly. And any other intelligently designed beginner program will too.

So please, beginners, I beg of you. Don’t try to do something more advanced, and don’t try to add additional advanced stuff to the program laid out above. If you want the best results possible, do it exactly as is and focus on perfect form and consistent progression.

Download this entire program – all 3 versions of it – as a pretty PDF file that you can view on your computer, phone or tablet whenever you want. It’s free.

The Workouts: Version 2

The sample weight training program laid out above is a pretty damn perfect beginner workout routine.

But, you see, I know that no matter how many times I explain that this routine is totally ideal for beginners as is, many people are just going to ignore me and add more to it as they please.

You were already thinking about doing it, weren’t you? Don’t lie. Admit it.

Well, if you are one of these people (shame on you, silly beginner!), this second version of the program is my attempt at helping you not listen to me in a way that doesn’t completely screw things up.

So, using the same 3 day full body split from before (in the same “ABA BAB” format), here is another extremely similar version of the original workout routine with a few very small additions made to it.

Workout A

  1. Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  2. Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  3. Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  4. Triceps Press Downs
    1 set of 10-12 reps.
  5. Calf Raises
    1-2 sets of 10-12 reps.
    1 minute rest between sets.

Workout B

  1. Deadlifts
    3 sets of 6-8 reps.
    2 minutes rest between sets.
  2. Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  3. Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  4. Biceps Curls
    1 set of 10-12 reps.
  5. Abs
    1-2 sets of 10-12 reps.
    1 minute rest between sets.

Everything else remains just like before (see the notes from earlier if you need additional details/clarifications), except now we’ve added some direct biceps and triceps work along with a little bit of calves and abs as well. (For abs, do 1 or 2 sets of whatever ab exercise you want.)

So, the program is still ideal for beginners, AND you got some extra stuff added to it. Are you happy now?

I hope so, because the more you try to add on top of Version 1, the more it starts to become an intermediate program. And the more that happens, the less and less effective it’s going to be for beginners.

The Workouts: Version 3 (and more)

I just put this entire beginner routine together – including a bonus 3rd version of it – in a neat little PDF file for you to download (for free) and view on your computer, phone or tablet whenever you want.

If you want it, .

Now Put It To Use

So, there’s the program I’ve simply named The Beginner Weight Training Workout Routine.

Start light, focus on proper form first, focus on gradual progression second, make sure your diet plan supports your goals, and do it all consistently.

Enjoy your results.

NEW: Superior Muscle Growth Has Arrived

Since putting this workout routine out there back in 2010, I’ve gotten tons of feedback from literally thousands of people. Many just wanted to tell me (and show me) how well it has worked for them (which is awesome). Others, however, still had additional questions and wanted more details. Not just about this workout, but about building muscle in general.

So… I had an idea.

Basically, I wanted to create one complete program that would directly answer ALL of your questions, eliminate ALL of your confusion, and clearly put EVERYTHING together for you in the way that would produce the best muscle building results possible.

That means your weight training program, your diet and nutrition, your supplementation, your cardio program, your lifestyle and every other meaningful factor there is.

And now, after a full year of working my ass off, I think I’ve done it. I call it: Superior Muscle Growth

What is it? Simply put, Superior Muscle Growth is designed entirely for one specific purpose: to allow you to build lean muscle as quickly and effectively as your body is realistically capable of making it happen WITHOUT gaining excess body fat along the way.

In all honesty, I recommend it more than anything else I’ve ever written. If you’re interested, you can learn all about it right here: Superior Muscle Growth

The FAQ: Frequently Asked Questions

Just in case you still have any additional questions about any aspect of this routine, here are a few additional answers.

When will I be ready to switch from this beginner routine to an intermediate routine?

I’ve answered this one right here: When Should A Beginner Move To An Intermediate Workout Routine?

What’s Next?

Well, if you’ve ended up here as a result of following my guide to creating The Ultimate Weight Training Workout Routine, then the only remaining step is to bring this guide to its conclusion and pass along some final important information. Let’s do that…

The End Of The Ultimate Weight Training Workout Routine

(This article is part of a completely free guide to creating the best workout routine possible for your exact goal. It starts here: The Ultimate Weight Training Workout Routine)

5 week workout plan

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