Beginner Fitness Program (Multiple Exercise Programs)

★ Posted on 12-15,2024

MuscleNet Tip: This plan is suitable for those who have never stepped into the gym or even touched a barbell. It is also suitable for those who have a training foundation but have stopped practicing for a long time. .

Week 1: Full Body Training Plan

Plan 1+2+3 Monday/Wednesday/Friday

Target muscles

Action

Number of groups

times

Chest

Flat bench press

3

8,10,12

Back

High pull-down

3

8,10,12

Shoulders

Overhead dumbbell press

3

8,10,12

Quadriceps

Leg press

3

8,10,12

biceps femoris

Prone leg curl

3

8,10,12

Triceps

Press down the tensioner

3

8,10,12

biceps

Barbell curl

3

8,10,12

Calf muscles

Standing calf raise

3

8,10,12

Abdomen

Lying on your back

3

15

Total Body In One, you'll start this four-week training regimen with a full-body program, which means you'll hit nearly every muscle group in your body during each workout. You'll train three times during the week, doing only one movement per muscle group during each exercise. Carry out 3 sets of exercises for each training movement, and complete 8---12 times in each set. Aim for 8 reps in the first set, increase to 10 reps in the second set, and try to complete 12 reps in the final set. As you increase your reps, gradually lower your training weight. For example: you complete the first set of lat pull-downs with 140 pounds for 8 reps, then try the second set with 120---130 pounds for 10 reps, and the third set with 100---120 pounds for 12 reps.

Week 2: Two-day training mode

Plan 1+3 Monday/Thursday: Upper Body

Target muscles

Action

Number of groups

times

Chest

Flat bench press

3

10,12,15

Dumbbell fly

3

10,12,15

Back

Bent over rowing

3

10,12,15

High pull-down

3

10,12,15

Shoulders

Overhead dumbbell press

3

10,12,15

Dumbbell lateral raise

3

10,12,15

biceps

Barbell curl

3

10,12,15

Arm curl

3

10,12,15

Triceps

Supine Barbell Dips

3

10,12,15

Press down the tensioner

3

10,12,15

Plan 2+4 Tuesday/Friday: Lower limbs, abdomen

Target muscles

Action

Number of groups

times

Legs

Leg press

3

10,12,15

Seated leg extensions

3

10,12,15

Prone leg curl

3

10,12,15

Seated leg curl

3

10,12,15

Calf muscles

Standing calf raise

3

15—20

Seated calf raise

3

15—20

Abdomen

Lying on your back

3

15

Two-day training: Through this two-day training, you have to perform 4 trainings during the week, including two upper body trainings on Monday and Thursday, two lower body and abdominal trainings on Tuesday and Friday, and other times. Rest time. You still use the inverted pyramid training model, gradually lowering your training weight while increasing the reps. The rep range of 15 reps is not the best range for girth growth, but this rep range can increase your muscular endurance and lay a solid foundation for your future growth in muscle size and strength.

Muscle mesh

Week 3: Three-day training mode

Plan 1+4 Monday/Thursday: Push

Target muscles

Action

Number of groups

times

Chest

Incline press

4

10,10,12,15

Dumbbell fly

4

10,10,12,15

Shoulders

Overhead dumbbell press

4

10,10,12,15

Smith machine upright rowing

4

10,10,12,15

Triceps

Supine Barbell Dips

3

10,12,15

Lean over and do arm flexion and extension

3

10,12,15

Plan 2+5 Tuesday/Friday: Pull + Abdomen

Target muscles

Action

Number of groups

times

Back

Bent over rowing

4

8,8,10,12

One-arm dumbbell row

4

8,8,10,12

biceps

Incline dumbbell curl

3

10,12,15

Arm curl

3

10,12,15

Abdomen

Lying on your back

3

15—20

Lying on your back

3

15--20

Plan 3+6 Wednesday/Saturday: Legs

Target muscles

Action

Number of groups

times

Legs

Barbell Squat

4

8,8,10,12

Leg press

4

8,8,10,12

Romanian Deadlift

4

8,8,10,12

Seated leg curl

4

8,8,10,12

Calf muscles

Standing calf raise

3

25

Seated calf raise

3

25

Three-day training mode: In the third week, a three-day training mode is designed. All pushing movements are performed on the first and fourth days, all pulling movements are performed on the second and fifth days, and all pulling movements are performed on the third and sixth days. Leg exercises are done 6 days a week. Two movements will be used to stimulate each part of the body. Each movement is 3-4 groups, 4 groups for large muscle groups, and 3 groups for small muscle groups. In the end, 16 groups of training for large muscle groups and 12 groups for small muscle groups will be used in one week. group training.

Week 4: 4-day training mode

Plan 1 Monday: Chest, triceps, calves

Target muscles

Action

Number of groups

times

Chest

Incline press

5

10

Dumbbell fly

5

8,8,10,10,12

Dumbbell bench press

5

8,8,10,10,12

Triceps

Press down the tensioner

4

8,10,10,12

Bent-over dumbbell extension

3

10

Supine Barbell Dips

3

10

Calf

Standing calf raise

3

25

Seated calf raise

3

25

Plan 2 Tuesday: Legs and Abs

Target muscles

Action

Number of groups

times

Legs

Barbell Squat

5

8, 8, 10, 10, 12

Leg press

5

8, 8, 10, 10, 12

Seated leg extensions

5

8,8,10,10,12

Prone leg curl

3

8,10,12

Romanian Deadlift

3

8,10,12

Seated leg curl

3

8, 10, 12

Abdomen

Lying on your back

2

20

Lying on your back

2

20

Plan 3 Thursday: Shoulders and Calf

Target muscles

Action

Number of groups

times

Shoulders

Overhead dumbbell press

4

12

Smith machine upright rowing

3

8,10,12

Dumbbell lateral raise

3

10

Calf

Standing calf raise

10

10

Plan 4 Friday: Back, Biceps, Abs

Target muscles

Action

Number of groups

Times

Back

Bent over rowing

5

12

High pull-down

5

8,8,10,12,12

One-arm dumbbell row

5

8,8,8,10,10

biceps

Barbell curl

4

10,10,12,12

Incline dumbbell curl

3

10

Arm curl

3

10

Abdomen

Lying on your back

3

20

Increase training volume: In the fourth week, each muscle group will be bombed once with a 4-day training mode. During this week, the number of movements is still the most beneficial range for increasing muscle size, but the total training volume increases significantly through the increase in training sets. This amount of exercise allows you to get rid of the inertia of the first three weeks and regain fresher stimulation, allowing your muscles to grow faster.

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