Best Muscle Building Workout Plan For Beginners

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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 PartExerciseNumber of sets
Number of repsRest Between Sets
ChestBarbell Bench Press28-12 reps1 min
BackLat Pull-down28-12 reps1 min
ChestIncline Dumbbell Press28-12 reps1 min
BackSeated Row28-12 reps1 min
ShouldersLateral Raises28-12 reps1 min
TricepsOverhead Dumbbell Triceps Extensions28-12 reps1 min
BicepsStanding Alternating Bicep Curls28-12 reps1 min
LegsBarbell Squats 28-12 reps1 min
HamstringsLying Leg Curls28-12 reps1 min
QuadsSeated Leg Extensions28-12 reps1 min
CalvesCalf Raises28-12 reps1 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 PartExerciseNumber setsNumber repsRest Between Sets
ChestDumbbell Bench Press28-12 reps1 min
BackClose Grip Lat Pull-Downs28-12 reps1 min
ChestMachine Chest Flies28-12 reps1 min
BackMachine Back Flies28-12 reps1 min
ShouldersFront Raises28-12 reps1 min
TricepsTriceps Push-Down (bar)28-12 reps1 min
BicepsEZ Bar Wide-Grip Curls28-12 reps1 min
LegsLeg Press28-12 reps1 min
HamstringsStiff-Legged Deadlift28-12 reps1 min
QuadsDumbbell Step-Ups28-12 reps1 min
CalvesCalf Raises28-12 reps1 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 PartExerciseNumber setsNumber repsRest Between Sets
ChestSmith Machine Bench Press28-12 reps1 min
BackLat Pull-down28-12 reps1 min
ChestPush-ups28-12 reps1 min
BackSeated Row28-12 reps1 min
ShouldersDumbbell Shoulder Press28-12 reps1 min
TricepsSkull Crushers28-12 reps1 min
BicepsSpider Man Curls28-12 reps1 min
LegsBarbell Squats28-12 reps1 min
HamstringsLying Leg Curls28-12 reps1 min
Quads/GlutesDumbbell Split Squats28-12 reps1 min
CalvesCalf Raises28-12 reps1 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

Sunday’s Workout: Light jog for 20 minutes

 

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