Best Muscle Building Workout Plan For Beginners

Daniel Maman July 2, 2012

Written below is a great muscle building workout plan for beginners.

The lifting routine consists of a full-body workout 3 days a week with a day off in-between workouts.

There are also 2 cardio days on Saturday and Sunday implemented to help get you into better cardiovascular shape so that you will have the lung capacity to do more intense workouts.Also, doing cardio regularly is very important for overall health.

Beginning Muscle Building Workout Plan Tips

Make sure that you do not workout on the designated rest days during this workout plan for beginners. If you do not rest properly, you will not allow your body ample time to grow and recover from your workouts.

During your workouts, your muscles are broken down and during your rest days, your muscles get bigger and stronger.

Every exercise listed in this workout routine has a link to a workout video clip of the exercise to make it easier to follow.

This workout regimen will be great to perform for about 3-7 months. You will achieve huge gains during this time period but after the 3-7 month time period, you will slowly start to acquire fewer gains.

When you realize this is happening, and that the program is getting too easy, it is time to move up to the intermediate workout plans on the site.

Make sure you are eating properly both throughout the day as well as -pre and -post-workout nutrition. Without a proper diet, exercise can only do so much.

Workout Plan For Men Who Are Just Beginning To Exercise

Monday’s workout:

Body Part Exercise Number of sets
Number of reps Rest Between Sets
Chest Barbell Bench Press 2 8-12 reps 1 min
Back Lat Pull-down 2 8-12 reps 1 min
Chest Incline Dumbbell Press 2 8-12 reps 1 min
Back Seated Row 2 8-12 reps 1 min
Shoulders Lateral Raises 2 8-12 reps 1 min
Triceps Overhead Dumbbell Triceps Extensions 2 8-12 reps 1 min
Biceps Standing Alternating Bicep Curls 2 8-12 reps 1 min
Legs Barbell Squats (if you have lower back issues, I highly recommend using a safety squat bar) 2 8-12 reps 1 min
Hamstrings Lying Leg Curls 2 8-12 reps 1 min
Quads Seated Leg Extensions 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs: Killer Home Ab Workout Video

  • The Workout Plan!
    • Mason Twists — 30 seconds
    • In n Out Crunch — 15 reps
    • Up and Overs — 12 reps
    • Sit-up to V-up — 10 reps
    • No Hand In n Outs — 12 reps
    • Scissor Leg Lift — 24 reps (12 reps each side)
    • Heels to the Heaven — 12 reps
    • Knee to Elbow — 10 reps each side
    • The Fighter — 10 times through
    • Front Plank — As long as you can
    • Crunch and Hold — 12 reps
    • Divebomber Pushup — 10 reps
  • Take a 1 minute rest and repeat

Tuesday’s Workout: Off Day

Wednesday’s Workout:

Body Part Exercise Number sets Number reps Rest Between Sets
Chest Dumbbell Bench Press 2 8-12 reps 1 min
Back Close Grip Lat Pull-Downs 2 8-12 reps 1 min
Chest Machine Chest Flies 2 8-12 reps 1 min
Back Machine Back Flies 2 8-12 reps 1 min
Shoulders Front Raises 2 8-12 reps 1 min
Triceps Triceps Push-Down (bar) 2 8-12 reps 1 min
Biceps EZ Bar Wide-Grip Curls 2 8-12 reps 1 min
Legs Leg Press 2 8-12 reps 1 min
Hamstrings Stiff-Legged Deadlift 2 8-12 reps 1 min
Quads Dumbbell Step-Ups 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs: Super Set Ab Workout Video

The Ab Workout Plan For Men:

(For each superset, there will be 2 exercises. You are to complete these exercises back to back with no rest in between.

After completing the two exercises, take a 30-second rest and repeat. You will be completing a total of 3 sets)

1. Superset 1

  • Box Climbers — 12-15 reps
  • Balanced Ball Tosses — 25 reps

2. Superset 2

  • Medicine Ball Climber + Jumps — 15 reps
  • Leg Up Crunches — 10-12 reps

3. Superset 3

  • Lower Back Crunch and Hold — 6 reps of 5 second holds
  • Physio Ball Plank — 30 seconds

4. Superset 4

  • Medicine Ball Globetrotters — 12-15 reps
  • Medicine Ball Sit-ups — 12-15 reps

5. Superset 5

  • Plank Jumps — 10 reps
  • Mountain Climbers — 10 reps
  • Plank Leg Raise -10 reps
  • Elbow Plank Climbers — 10 reps (each side for a total of 20 reps)

Thursday’s Workout: Off

Friday’s Workout:

Body Part Exercise Number sets Number reps Rest Between Sets
Chest Smith Machine Bench Press 2 8-12 reps 1 min
Back Lat Pull-down 2 8-12 reps 1 min
Chest Push-ups 2 8-12 reps 1 min
Back Seated Row 2 8-12 reps 1 min
Shoulders Dumbbell Shoulder Press 2 8-12 reps 1 min
Triceps Skull Crushers 2 8-12 reps 1 min
Biceps Spider Man Curls 2 8-12 reps 1 min
Legs Barbell Squats 2 8-12 reps 1 min
Hamstrings Lying Leg Curls 2 8-12 reps 1 min
Quads/Glutes Dumbbell Split Squats 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs Workout Plan For Men: Killer Home Ab Workout Video

  • The Workout Plan For Men!
    • Mason Twists — 30 seconds
    • In n Out Crunch — 15 reps
    • Up and Overs — 12 reps
    • Sit-up to V-up — 10 reps
    • No Hand In n Outs — 12 reps
    • Scissor Leg Lift — 24 reps (12 reps each side)
    • Heels to the Heaven — 12 reps
    • Knee to Elbow — 10 reps each side
    • The Fighter — 10 times through
    • Front Plank — As long as you can
    • Crunch and Hold — 12 reps
    • Divebomber Pushup — 10 reps
  • Take a 1 minute rest and repeat!

Saturday’s Workout: Light jog for 20 minutes or try one of our killer tire workouts

Sunday’s Workout: Light jog for 20 minutes or try out one of our air bike workouts (I use these with my personal training clients)

Daniel Maman

Daniel Maman's two biggest passions in life are health and fitness. He is a certified personal trainer, has a degree in exercise science, and spends his free time keeping up to date with the latest research. In his free time, you can find him playing basketball, bouldering, and spoiling his dog, Luna.

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