Best Muscle Building Workout Plan For Beginners
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
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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
2. Superset 2
3. Superset 3
4. Superset 4
5. Superset 5
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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
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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)