Beginner Workout Plan
This 4-day per week workout plan is designed for beginners to gradually build strength and muscle mass. Follow it for 8-12 weeks, increasing weights progressively.
📅 Day 1: Chest & Triceps
- Push-ups – 3 sets × 12-15 reps
- Barbell Bench Press – 3 sets × 8-12 reps
- Dumbbell Flys – 3 sets × 10-12 reps
- Triceps Dips (on a bench) – 3 sets × 10-12 reps
- Dumbbell Overhead Triceps Extension – 3 sets × 12-15 reps
📅 Day 2: Back & Biceps
- Lat Pulldown – 3 sets × 8-12 reps
- Deadlift – 3 sets × 6-10 reps
- Bent-over Barbell Row – 3 sets × 8-12 reps
- Barbell Bicep Curl – 3 sets × 10-12 reps
- Hammer Curl – 3 sets × 12-15 reps
📅 Day 3: Rest or Light Cardio
📅 Day 4: Legs & Shoulders
- Barbell Squat – 3 sets × 8-12 reps
- Dumbbell Lunges – 3 sets × 10-12 reps per leg
- Leg Raises – 3 sets × 12-15 reps
- Barbell Shoulder Press – 3 sets × 8-12 reps
- Lateral Raises (Dumbbells) – 3 sets × 12-15 reps
- Dumbbell Shrugs (for traps) – 3 sets × 12-15 reps
📅 Day 5: Core & Cardio
- Plank – 3 sets × 30-60 seconds
- Leg Raises – 3 sets × 12-15 reps
- Bicycle Crunches – 3 sets × 12-15 reps
- Cardio (Running/Treadmill/Cycling) – 15-20 minutes
📅 Days 6 & 7: Rest or Recovery Workouts
🔹 Important Tips:
✅ Focus on proper form to avoid injuries.
✅ Use appropriate weights and increase gradually.
✅ Maintain a balanced diet rich in proteins and healthy carbs.
✅ Get 7-9 hours of sleep for muscle recovery.
✅ Stay hydrated to keep your energy levels high.
📌 Do you have any preferences or modifications for your workout plan? 💪🔥
