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 for your beginner gym workout routine.

Why?

Simply because it is “more bang for your buck”.

Beginner Gym Workout Routine

The aim of this workout is make you use a variety of muscles so that you can lift more weight.

This heavier weight is a big training stimulus and to help you overload your muscles. The room for progression is also much larger!

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.

For your knowledge, the 6 basic compound exercises comprise: squats, deadlifts, bench press, rows, pullups and military press.

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

Articles in This Section (Ectomorph Workout Routines):

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