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Beginner Gym Workout Routine

If you are new to weight lifting, then you should do full body workouts 3 times a week instead of body splits (i.e training each body part once per week) for your beginner gym workout routine.

Why? Because beginners are neurologically inefficient – your nervous system cannot recruit a big amount of motor units or activate sufficient muscle fibers to lift weights at the gym.

As a result, these exercises aren’t as demanding and so it is easier for beginners to recover.

Another benefit of full body workouts is that frequent exposure to that exercise will help you achieve better form faster.

Try to incorporate one upper body pushing exercise, one upper body pulling exercise, and one compound lower body exercise.

Beginner Gym Workout Routine

This routine may look easy but trust me, it isn’t. It takes a lot out of your tank if you do it right.

*Do it with at least 1 day rest interval. e.g. Day 1 – Monday, day 2 – Wednesday, day 3 – Friday.

Day 1

Exercise Set Rep
Squat 5 5
Bench Press/Military Press (alternate) 5 5
Bent over Barbell Row 5 5
Weighted Sit Ups  3  10-25

Day 2

Exercise Set Rep
Deadlift 3 5
Bench Press/Military Press (alternate) 5 5
Pull Ups 3 Max
Weighted Sit Ups 3 10-25

Day 3

Exercise Set Rep
Squat 5 5
Bench Press/Military Press (alternate) 5 5
Bent over Barbell Row 5 5
Weighted Sit Ups 3 10-25

You can add on chin ups or dips (3 x max) for any day you so desire

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