Fitness workout for beginners

Fitness workout for beginners

This type of training program is designed for men with less than a year of experience in the gym. The selection of exercises is complex, without focusing on certain muscle groups.

If you do not know how to perform any of the exercises, click on it and you will receive additional information. The abdomen is trained twice a week, as it is a weaker muscle group in most people. Before each workout, warm up for 5-10 minutes on an exercise bike and 4-5 minutes to warm up your wrists, elbows, shoulders, knees and hips. Rest for a minute, a minute and a half between sets and 2 minutes between exercises.

Try to do the exercises correctly. Do not overdo the weights. Recovery is the best protection against overtraining. It is a combination of good rest and proper recovery of the body with the help of a proper  diet  and  nutritional supplements.

As this type of workout for muscle mass, it is good to perform basic exercises (eg  deadlifts ,  rowing bar ,  squatting with a barbell ,  pushing the barbell bench press ,  shoulder presses ,  pushing the barbell bench press with a narrow grip ,  biceps flexion with a standing barbell ).

Summary of the training program

  • Main goal: increase muscle mass
  • Type of training: Split
  • Training level: beginners
  • Days of the week: three
  • Necessary equipment: lever, dumbbells, cables, own weight, machines
  • Gender: men and women

Four-day training split

  • First day  – Thighs and Calves
  • Second day  – Chest, Biceps and Abdomen
  • Third day  – Rest
  • Fourth day  – Back, Trapeze
  • Fifth day  – Shoulders, Triceps and Abdomen
  • Sixth day  – Rest
  • Seventh day  – Rest

Фитнес: советы для начинающих спортсменов -

Program for the first day
Thighs and Calves

  1. Thigh extension   – 3 sets of 20/15/15 repetitions
  2. Barbell squats  – 3 sets of 15/12/12 repetitions
  3. Leg press  – 3 series of 20 repetitions
  4. Thigh folding   – 4 sets of 20/20/15/12 repetitions
  5. Lifting fingers on a journeyman   – 4 sets of 12-15 repetitions


Program for the second day

  1. Ejecting the barbell from the leg   – 3 sets of 8 repetitions
  2. Ejection of dumbbells from semi-legging – 3 sets of 8 repetitions
  3. Half-leg flys  – 3 sets of 8 repetitions


  1. Biceps flexion with standing barbell  – 3 sets of 8 repetitions
  2. Biceps flexion with standing dumbbells  – 3 sets of 8 repetitions


  1. Lifting the legs from a height  – 3 series to failure
  2. Abdominal presses  – 3 series to failure

Program for the fourth day

  1. Dials or   Puldaun front with wide grip   – 3 sets of 8 reps
  2. Dumbbell rowing  – 3 sets of 8 repetitions
  3. Pulling the lower pulley  – 3 sets of 8 repetitions
  4. Pulddown in front with shoulder grip  – 3 sets of 8 repetitions


  1. Trapezoidal barbell lifting  – 4 sets of 8 repetitions

Program for the fifth day

  1. Shoulder press on a smith machine in front  – 3 sets of 8 repetitions
  2. Spreading the arms to the side  – 3 sets of 8 repetitions
  3. Lifting dumbbells to the side when leaning forward   – 3 sets of 8 repetitions


  1. Pushing a barbell from a leg in a narrow grip or  French  – 3 sets of 8 repetitions
  2. Triceps pulley extension  – 3 sets of 8 repetitions


  1. Lifting the legs from a height  – 3 series to failure
  2. Abdominal presses  – 3 series to failure

Do you want us to prepare for you a personal training program and / or diet, to monitor your development and together to achieve the desired results?

Learn more about the services

Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:

  • Created for your goals and capabilities
  • According to your training level
  • Tailored to your lifestyle
  • Tailored to diseases if you have any
  • Communication and monitoring of results within 30 days

You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.

What will you get?

  • Description of the training program – what and how to train. Technique of performing each exercise.
  • Link to each exercise, how it is performed, how many sets and repetitions.
  • Rest time between sets and individual exercises.
  • Emphasis on certain muscle groups if necessary.
  • Different training methods.
  • Communication and monitoring of results within 30 days

Фитнес для начинающих: путь к достижению хорошей формы


Fitness workout for beginners
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