Workout Plan for Beginners Part 2

This is part 2 of a basic workout plan.  See part one here.  This one doesn't ask you to do anything that takes an above average skill level.  It works a different muscle group every day during the week.  On Saturday, it calls for recreational activities. This gives your newly stressed muscles time to recover.  It has basic exercises just like part one, but this one raises the sets up to 9 - 11 per muscle group.  Abs are still worked everyday with classic sit-ups and leg raises, but the reps have increased.  The goal is to continue getting your muscles used to being worked and stressed.   No workout plan for beginners is perfect for everyone.  This one can be modified based on your current fitness level and any movements that you are having trouble with. However, most people should be able to do this as it's designed.  

Phase Two:

Pick a weight that you can do all the reps with moderate exertion (remember this is still a beginning workout).
Rest 30-45 seconds between sets (or whatever time feels comfortable)
Record the weights you use, the sets and reps you completed.  Use that as a guide for the next workout.
Continue this workout for 3 more weeks. Increase the weights slowly as you get stronger.


Chest Machine Press: 3 sets of 12 reps
Dumbbell Bench Press: 3 sets of 10 reps
Dumbbell Incline Press 3 sets of 10 reps
Push-ups: to failure or up to 15

Abs: Sit-ups 4 sets of 15-25


Dumbbell Bent Over Row 3 sets of 10 reps

Lat Machine Cable Pull-Down 4 sets of 12 reps
Barbell Bent Over Row 3 sets of 10 reps

Pull-ups to failure 

Abs Leg raises 3 sets of 10-15


Dumbbell Shoulder Press 3 sets of 10 reps

Dumbbell Lateral (side) Raises 3 sets of 10 reps

Dumbbell Front Raises 2 sets of 10 reps
Dumbbell Upright Rows 3 sets of 8 reps

Abs Sit-ups 4 sets of 15 - 25 reps


Body Weight Squats 4 sets of 12 reps

Dumbbell squats 3 sets of 10 reps (hold the weights to your sides)

Leg Press Machine 4 sets of 12 reps

Standing or Seated Calf Raises 3 sets of 15 reps

Abs Leg raises 4 sets of 15 - 25 reps

Arms (Triceps and Biceps)

Standing Barbell Curls 3 sets of 10 reps

Seated Dumbbell Curls 3 sets of 10 reps
Seated Dumbbell Hammer Curls 3 sets of 10 reps

Tricep Kickback with Dumbbell 3 sets of 10 reps

Overhead Tricep Extension (alternating) 3 sets of 10 reps
Tricep Pressdown with Cable 3 sets of 12 reps

Abs Sit-ups 4 sets of 15 - 25 reps

Be Active

Biking, Swimming, Jogging, Hiking, Yard Work, etc.


This is a five day per week plan that you can build a beginning foundation with.   Many at home workouts for beginners are body weight based.  However, I believe body weight exercises are to be done after your initial phase.  If you are looking to lose weight, this is a gym workout for beginners to lose weight.  You'll get stronger and lose weight as you begin to transform your body.   This may not be the best strength training program, (because it's not specific to strength) but you will slowly see your strength improve.  

About the Author Health Wealth

I'm just an average 40 something guy with a family who wants to help people get fit and healthy. I have a bachelor's degree in Physical Education (UTEP 1991) and a Master's degree in Kinesiology (Sam Houston State University 1993) I became a Certified Athletic Trainer (ATC) in 1994 from the National Athletic Trainer's Association. I became a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association in 1999. I have worked out (mostly) in some form or fashion since high school. I'm not super fit and I don't have a six-pack. I've don't Spartan and a few other obstacle races.  I've done home fitness DVD's and worked out at gyms. I'm not a runner or a Crossfitter. I don't eat perfectly, but do understand it's importance. There are too many people who are not healthy and too many people who don't know how to enter the fitness world.  There are too many personal trainers that are not qualified to work with people, especially beginners. There are too many false thoughts, gadgets, and expectations and I want to guide people down the right path so that they have success. If I share a product or service with an affiliate link, I either use the product or know the product. I don't know everything, but I know a thing or two.

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