Easy Beginners Workout

[BossRico]

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

[zacpario]

This is really helpful!! Thanks!!

[emeraude70]

Great beginner's workout plan! Thanks for that. My fitness routine is almost similar to this one. Combine this with proper dietary plan then you're all set.

[Popatar]

This is a pretty good workout program.

May I ask why you advise Stiff leg deadlifts over regular deadlifts? I find SLDL more technical and complicated than regular deadlifts. Its easier to injure yourself on them especially if you are a beginner.

[tosaytheleast]

Thank you so much for this guide. I just enrolled in a gym this month and I did not hire a personal trainer to be with me because of lack of budget so I said to myself to just rely on internet for free workout plans and tutorials and I found this forum. Thank you so much! Now all I have to do is to go to youtube and take a look on how this exercises should be done! This workout good for gaining weight right? I just want to make sure.

[shaun]

This doesn't look easy at all. Squats, overhead press, bench and deadlift in one session! The poor beginner will be absolutely annihilated. I think it is advisable to do bench and overhead press on separate days, and the same applies to squat and deadlift.

[dkramarczyk]

This is a great post, but what are some workouts for beginners that don't require equipment? I'm a little strapped for cash right now, so any workout that I do has to be without equipment.

[shaun]

This is a great post, but what are some workouts for beginners that don't require equipment? I'm a little strapped for cash right now, so any workout that I do has to be without equipment.

You can do a bodyweight workout including exercises like jump squats, press ups, tricep dips, lunges, partner-assisted inverted rows, planks, sprints etc. Your body will respond well to bodyweight circuits if you are a beginner, you can still gain muscle without equipment.

[Jeremy Green]

I think one of the best workouts for beginners is to work on the abs. There are some great crunch workouts available and people can do them from the comfort of their own home. These workouts typically involve 3 sets of 25 reps, but it may also depend on the strength of the person.

[spiderman]

I've seen a lot of good routines already and this one is on my list. I'm still testing which one is best for me. Thanks for this.