Beginner Workout Complete Guide (2018)

beginner workout

If you are looking for a complete beginners guide you've entered on the right place. Today, I am going to share complete beginner workout plan, so make sure don't miss each and every step which I've shared in this post. Read till the end in order to understand the process of beginner workout.

Many of the beginners enter the gym without any blueprint. Guys, if you've not a complete blueprint, not only gym workout blueprint but also others fields. I don't think so that you can accomplish your goal or target without any blueprint.

Having a blueprint is a key to success every step of the life and reach the maximum potential of your goal.

If you are reading this, it means you're probably new to exercise and looking for the best beginner workout routine. And if you've already done so, make sure read my beginner workout routine that you should keep in mind In order to confirm that you are a really a beginner.

The Beginner Schedule

This is basically 3 days full body split, which is considered the highly proven and recommend a routine for a beginner. You just by changing your reps range can turn this workout to muscle gain or fat loss gain

Beginners schedule is for those who are new to strength training with no experience in any exercise technique and form. This training lasts for two to three months, where trainer teaches the member exercise, technique and correct form. But this schedule is for 1 month, rest you can increase the limit of your training up to 2 months as per your progress.

In fact, after a month of proper training along with nutrition and cardio, the member should learn everything possible about the exercises and its benefits.

Week 1

MONDAY

   WORKOUT - A

TUESDAY

    OFF

WEDNESDAY

   WORKOUT-B

THURSDAY

    OFF

 FRIDAY

    WORKOUT-A

SATURDAY

     OFF

SUNDAY

     OFF

Week 2

MONDAY

   WORKOUT-B

TUESDAY

    OFF

WEDNESDAY

   WORKOUT-A

THURSDAY

    OFF

 FRIDAY

    WORKOUT-B

SATURDAY

     OFF

SUNDAY

     OFF

As you can see there are 3 exercises per week. Now, some people will complain that only 3 exercises. Yes, because whenever we are new to exercise, our body is not conditioned and the body is not prepared to take load all of a sudden. That is why gradually, every beginner should increase their limit to exercise. That would be best in order to avoid any injury caused by workout.



However, if you are not new like, you've done before any workout or followed so, you can also adapt this beginner workout schedule in order to get your body at a normal level. For any reason, if you've got a long gap from exercise. You've to start for 15-30 days as a beginner to bring your body at the same level.
In this workout schedule, you have workout A and second workout B. You can alternate between each workout. I mean, you can do  ABA one week, and then BAB in the next week. That is how you can extend up to 1 month.

Get Prepared For The Workouts

Before you get into the workout, I wanna make it clear that it could be strange looking for many people. But it is not that, it is too simple and basic schedule.

You may have seen many workout routines, but this one may be new for you, Remember, from time to time, we must adopt the new exercise technique and no workout is permanent.

MONDAY (WEEK-1)

  WORKOUT-A

1. Squats ( Smith machine) or Leg Press

2 -3 sets of (10-15 reps)

2. Seated Rows

2-3  sets of (10-15 reps)

3. Bench Press

2-3 sets of (10-15 reps)

 WEDNESDAY (Week-2)

WORKOUT-B

1. Deadlifts or Roman Chair

2. Overhead Shoulder DB Press

3. Lat Pull Downs or Pull Ups

2-3 sets of 8-10 reps.

2-3 sets of 8-12 reps

2-3 sets of 8-12 reps

As you can see the chart, it has basically important compound exercises which are best for a beginner to build their strength and fastest progression. Reps you can change according to your goal. Like if you want to focus only on endurance go with 15-20 reps. But, I would recommend you make a combination with strength and endurance, where you'll hit slow twitch muscle fibers type (1) as well as fast twitch muscle fibers type (2) A.
Now, let's talk about category Workout-A and Workout-B

Workout-A

    • The A workout in 1 exercise, this is a quad dominant leg exercise (squats), seated row and bench press.
    • Squats are indeed great to hit your overall body and build your power. This is called power exercise where is more than 3 muscles involved at the same time. Apart from you can leg press too, if you are not comfortable with squats initially.
    • Seated row is again great workout for full body, You can also do one arm dumbbell rows, reverse fly also called chest supported machine rows, etc.
    • When it comes to bench press, barbell suggests a lot because easy to balance initially. But you can do dumbbell press as well, make sure you have a supporter.

Read more-
6 best cardio workouts
HIIT workout for beginner
6 beginner workout tips
Pull-ups for beginner

Workout-B

    • The B Workout is hamstring and hip dominant exercise, overhead shoulder press for anterior head and lat pulldowns for your latissimus dorsi primarily.
    • Instead of doing deadlift, you can do roman chair deadlift. However, the conventional deadlift is often recommended for a newcomer. I would recommend, start with a roman chair then switch it.
    • Overhead shoulder press with dumbbells is quite easy for a beginner to control the motion, you can do seated or standing both movements are great. But I prefer doing standing because the standing overhead press has less effect on your lower back than the seated overhead press. On top of that, you can also perform barbell press as per your suitability.
    • For lat pulldowns, is great to hit your overall back. Muscles involve like middle and lower trapezius, biceps, teres major and lattissimus dorsi, etc. But you can also do pull-ups with an assisted bend.

Proper From Is The Key

Yes, guys no matter how hard you work out, how much time you spending in the gym. Every program is wasted when it comes to proper form and technique.

Therefore, every beginner is recommended to spend their few weeks on a weight training learning good and nice form. I want you all that focus on your proper form along with weight training.

Most of the people commit a blunder and ends up injured. That is the worst things. Otherwise, hire a good and a certified personal trainer who will guide consistently and intelligently.

Don't worry about anything for a few weeks. Just pick up the weight for each exercise that should not be too heavy. Which is light and easy for you.

Doing your exercise with right form and technique at the beginning stage. There should be focus only, it is very vital for each and every beginner as well.

After completing your those few weeks, and you feel that your level is up. Now, it is high time to focus on consistent progression considering the proper form.


NOTE:

In this schedule, off days you can choose any 1 day Abs and Cardio training separately.

Abs- like leg raise, leg curl, crunches and planks

Cardio- 20 minutes on low intensity at around 5-6 kph speed just to increase the endurance of your heart.

Focus On Progression, Weight, And Reps

For now, you had been learning proper form on the bench press following 10-15 reps for those few weeks and found 45 to 50lbs to be very close to the right weight. I am assuming you are doing 3 sets of bench presses using the same 50lb of all 3 sets.

So, when you're capable of  3 sets with 50lb prescribed 10-15 reps each set with perfect form, now, you would increase the weight around  5lb ( 2.2kg) when you gonna hit next time bench press.

So, now your goal would be to do 3 sets of 10-15 reps with 5lb heavier weight (around 55lb ). Again, if you're also capable of doing this 55lb then increase around 5lb around 60lb total the next time.

That's how you've to apply to each exercise exactly the same. First using the same weight for all 3 sets of each exercise, follow the prescribed reps/sets and goal with correct form and technique, and then you can increase the weight just by increasing the smallest increment.

NOTE:

As a beginner follow each and everything as I've mentioned in this post If you want to get adequate result. Make sure focus on your progression, reps and sets with correct and proper technique. While performing each and every workout, don't move and jerk. Remember, all of these things that can accomplish your goal, when you follow with consistency, dedication, positive mind set and last but not the least patience.

Workout Summary

Goal: Build strength & endurance
Difficulty: 2/5
Duration 30-45 minutes 
Equipment: Needed
Type:- low impact training 

Finally, I hope this "beginner workout" schedule will be helpful to understand the exact process. Share with your friends and colleagues who are planning to start off gym or looking for a workout plan. For more such updates, subscribe and follow on social so that you don't miss any beneficial article. Thanks for your love and support

If you've any question regarding it, comment or email.

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About Manish Upadhyay

My health paradise is committed to bring some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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2 Comments on “Beginner Workout Complete Guide (2018)”

  1. Hi, your are doing a very good job. A lot of help getting from your articles.

    Cheers,
    Harsh Joshi

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