Beginner Workout Plan

Beginner Workout Plan

  • The beginner workout plan is designed for people who only train or plan to train 2-3 days per week. Since we are training with such low frequency we will be able to target the entire body during each workout with enough time to rest between days. With that being said, you will essentially repeat this exact same workout on each 2 or 3 days that you train, and try to increase weights and improve performance each week.
  • You can focus on strength (lower rep based) or hypertrophy (higher rep but lower weight) workouts depending on your goals.
  • The only way to know if this workout plan works for you is to continue to perform the same exact movements each workout, and to strive to perform better than your last lift every single time. 
  • This is a full body workout plan, and you NEED to rest at least 1 day in between workouts to fully maximize the plan and to prevent injury.

Full Body Workout Plan 1

  • Perform Pull-ups and Lat exercises slowly with a focus on squeezing.
  • When performing your preferred squat or Leg Press focus on controlling the weight. Lowering the weight should be slightly slower than pushing it.
  • The golden rule is if you can do more than 12 reps, its too light. If you can’t do 12 reps – it’s too heavy.
  • The list of exercises below is meant to be done in order.

1.) Chin-ups or Lat Pull-Downs

2.) Squat or Leg Press

3.) Chin-ups or Lat Pull-Downs

4.) Squat or Leg Press

5.) Chin-ups or Lat Pull-Downs

6.) Squat or Leg Press

7.) Chin-Ups or Lat Pull-Downs

 

 Drink water, take 2-3 minutes of extra rest before transitioning into part two.

1.) Bench Press(bar or dumbbell)

2.) Deadlift(Sumo, Traditional, or Straight leg)

3.) Bench Press(bar or dumbbell)

4.) Deadlift(Sumo, Traditional, or Straight leg)

5.) Bench Press(bar or dumbbell)

6.) Deadlift(Sumo, traditional or Straight leg)

1.) Back Row Exercise(seated, bent over, barbell/dumbbell)

2.) Chest Machine(flies preferred, any machine works)

3.) Back Row Exercise(seated, bent over, barbell/dumbbell)

4.) Chest Machine(flies preferred, any machine works)

1.) Shoulder Press (machine, dumbbell, bar)

2.) Shoulder Side Lateral Raises (dumbbell, cables, or machine)

3.) Face Pulls w/ Rope or Bands

4.) Tricep Push Downs or Bodyweight Dips

5.) Bicep Curl (Dumbell, ez-bar, machine)

6.) Tricep Push Downs or Bodyweight Dips

7.) Bicep Curl (Dumbell, ez-bar, machine)

8.) Optional Cardio 5 minutes finisher.

  • This workout plan is meant to be repeated every other day, or every 2 days for a total of 2-3 workouts per week.
  • The choice of exercises is ultimately up to you and I highly recommend swapping exercises out for your favorites if something on the list above is not feasible.
  • If you are unable to perform an exercise because it is taken, or you do not have access to the equipment – skip it or perform an alternative.
  • YOU MUST FOCUS ON CONTROLLING THE WEIGHT TO PREVENT INJURY. DO NOT EGO LIFT.

Don't know how to perform an exercise in the plan above?

Exercise Library

The exercise library consists of a massive list of every single exercise that I recommend as well as a link to my favorite youtuber’s performing it. 

This list is key to making sure you are using proper form, and learning alternative ways to complete a lift.

For more useful information I recommend visiting my recommended supplements section – as well as my Instagram for training videos and tips.