Starting a Workout Plan
Weekly Workout for Beginners
So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym. What happens is they are either so sore they can’t move for a week…or worse they injure themselves. The answer is to start slow and go at a decent pace. I have come up with a 4 day workout plan for those of you who are just starting out.
Four Day Workout Plan for Beginners
Workout on day 1 and day 2. Take a day off for rest then workout day 3 and day 4. Then take two days off and start again. This will be a great starting point and will allow your body sufficient time to rest and recover.
- Day One: Chest and Shoulders
- Day Two: Back and Biceps
- Day Three: Triceps and abs
- Day Four: Legs
Exercise Selection
I would pick 4 exercises for the big body part (chest and back) and 3 for the smaller ones (shoulders, biceps, triceps, abs)- then pick 5 total exercises for legs. This should give you a good starting point. It is a good idea to pick a few new and different exercises the following week. Or you could switch up the order in which you perform the routine (week one when doing chest you may start with a bench press and so the next week you could still do the bench press but maybe make it your third chest exercise)
Repetitions
On each exercise shoot for between 12 and 15 reps. If you can’t get at least 12, the weight is too heavy.
