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The PERFECT Beginner Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

3 x 12-15 FF 2. 1 Arm DB Press - 3 x 12-15 FF each arm 3. Chest Supported Row - 3 x 12-15 FF 4. Bodyweight Split Squats - 3 x FF each leg Here is an example of how the B workout for beginners of month one is structured: 1. Pullthroughs - 3 x 12-15 FF 2. Bodyweight Reverse Lunges - 3 x 12-15 FF each leg 3. Pushups - 3 x FF 4. Lat/Banded Pulldowns - 3 x 12-15 FF Here is an example of how the C beginner workout of month one is structured: 1. Rollups - 3 x FF 2. DB Suitcase Carry - 3 x FF each arm As you make your way through months one, two and three you will see that the reps will decrease (progressing from movement mastery into strength overload) and the overall volume will increase and then become streamlined for maximum efficiency at the end. Any beginner who performs this total body workout for beginners can expect to see increases in the amount of muscle mass they carry as well as how they look and feel by the end of the routine. The majority of these workouts can be performed in any home gym, making this extremely friendly to anyone who is looking to build muscle but either cannot or does not want to go to the gym. A simple bench, barbell set and some dumbbells is all it takes for you to start building muscle as a beginner. If for some reason you cannot perform one of the exercises shown here, simply leave a comment below and someone will be able to recommend an alternative option that you will be able to do. All beginner workouts should have something in common, and that is a focus on learning the basics while paying attention to perform the exercises you are doing the right way. There is no point in building strength upon a cracked foundation. Learn how to control your body in space and master the movement patterns before adding weight to prevent unnecessary breakdowns down the line. Within these workouts you will find familiar exercises like pushups, squats, deadlifts, rows, pullups, lunges and more. The exercise progressions are what is important however and making sure not to move to an exercise that your body is not prepared to do properly at this time. The step by step workout plan for beginners is laid out as such to ensure that that doesn-t happen to you. Take it workout by workout and you will see that you can make great progress without any slips along the way
Date: 2022-04-22

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Comments and reviews: 10

Chill
Notes For Myself
Month 1-
Workout A (Total Body)-
4: 37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)-
1: 41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm-
2: 24 Level 1 Chest Supported Row - 3 x 12-15 FF-
5: 34 Level 1 BW Split Squat - 3 x FF each leg-
Workout B (Total Body)-
3: 58 Level 1 PullThrough - 3 x 12-15 FF-
6: 08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg-
0: 57 Level 1 Push Up - 3 x FF-
3: 08 Level 1 Lat Pull Down -- Alternate at 3: 18 - 3 x 12-15 FF-
Workout C (Core/Carry)-
6: 50 Level 1 RollUps - 3 x FF-
7: 33 Level 1 Suitcase Carry - 3 x FF each arm-
Month 2-
Workout D (Total Body)-
4: 57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF-
1: 55 Level 2 DB OHP - 3-4 x 8-12 FF-
2: 38 Level 2 DB Tripod Row - 3-4 x 8-12 FF-
5: 42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg-
Workout E (Total Body)-
4: 07 Level 2 RDL - 3-4 x 8-12 FF-
6: 16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF-
1: 12 Level 2 Bench Press - 3-4 x 8-12 FF-
3: 23 Level 2 Band Assisted Pullup - 3 X FF-
Workout F (Core/Carry)-
7: 00 Level 2 Jackknifes - 3-4 X FF-
7: 38 Level 2 Farmer's Carry - 3-4 X FF-
Month 3 (Add 5 lbs if able to perform setsXreps)-
Workout H (Total Body)-
5: 05 Level 3 Back Squat - 3 x 5-
2: 05 Level 3 Barbell OHP - 3 x 5-
2: 50 Level 3 Underhand BB Row - 3 x 8-
5: 52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg -
Workout G (Total Body)-
4: 20 Level 3 DL - 3 x 5-
6: 31 Level 3 DB Reverse Lunge - 3 x 8 each leg-
1: 27 Level 3 BB Bench Press - 3 x 5-
3: 37 Level 3 PullUps - 3 x FF-
Workout I (Core/Carry)-
7: 09 Level 3 Hanging Knee Raise - 3 x FF-
7: 44 Level 3 Overhead Carry - 3 x FF
reply

KobbusXD
Workout A (Total Body)-
4: 37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)-
1: 41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm-
2: 24 Level 1 Chest Supported Row - 3 x 12-15 FF-
5: 34 Level 1 BW Split Squat - 3 x FF each leg-
Workout B (Total Body)-
3: 58 Level 1 PullThrough - 3 x 12-15 FF-
6: 08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg-
0: 57 Level 1 Push Up - 3 x FF-
3: 08 Level 1 Lat Pull Down -- Alternate at 3: 18 - 3 x 12-15 FF-
Workout C (Core/Carry)-
6: 50 Level 1 RollUps - 3 x FF-
7: 33 Level 1 Suitcase Carry - 3 x FF each arm-
Month 2-
Workout D (Total Body)-
4: 57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF-
1: 55 Level 2 DB OHP - 3-4 x 8-12 FF-
2: 38 Level 2 DB Tripod Row - 3-4 x 8-12 FF-
5: 42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg-
Workout E (Total Body)-
4: 07 Level 2 RDL - 3-4 x 8-12 FF-
6: 16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF-
1: 12 Level 2 Bench Press - 3-4 x 8-12 FF-
3: 23 Level 2 Band Assisted Pullup - 3 X FF-
Workout F (Core/Carry)-
7: 00 Level 2 Jackknifes - 3-4 X FF-
7: 38 Level 2 Farmer's Carry - 3-4 X FF-
Month 3 (Add 5 lbs if able to perform setsXreps)-
Workout H (Total Body)-
5: 05 Level 3 Back Squat - 3 x 5-
2: 05 Level 3 Barbell OHP - 3 x 5-
2: 50 Level 3 Underhand BB Row - 3 x 8-
5: 52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg -
Workout G (Total Body)-
4: 20 Level 3 DL - 3 x 5-
6: 31 Level 3 DB Reverse Lunge - 3 x 8 each leg-
1: 27 Level 3 BB Bench Press - 3 x 5-
3: 37 Level 3 PullUps - 3 x FF-
Workout I (Core/Carry)-
7: 09 Level 3 Hanging Knee Raise - 3 x FF-
7: 44 Level 3 Overhead Carry - 3 x FF
reply

Kyle
Month 1
Workout A (Total Body)
4: 37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1: 41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2: 24 Level 1 Chest Supported Row - 3 x 12-15 FF
5: 34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3: 58 Level 1 PullThrough - 3 x 12-15 FF
6: 08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0: 57 Level 1 Push Up - 3 x FF
3: 08 Level 1 Lat Pull Down -- Alternate at 3: 18 - 3 x 12-15 FF
Workout C (Core/Carry)
6: 50 Level 1 RollUps FF
7: 33 Level 1 Suitcase Carry FF each arm
Month 2
Workout D (Total Body)
4: 57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1: 55 Level 2 DB OHP - 3-4 x 8-12 FF
2: 38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5: 42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4: 07 Level 2 RDL - 3-4 x 8-12 FF
6: 16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1: 12 Level 2 Bench Press - 3-4 x 8-12 FF
3: 23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7: 00 Level 2 Jackknifes - 3-4 X FF
7: 38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5: 05 Level 3 Back Squat - 3 x 5
2: 05 Level 3 Barbell OHP - 3 x 5
2: 50 Level 3 Underhand BB Row - 3 x 8
5: 52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4: 20 Level 3 DL - 3 x 5
6: 31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1: 27 Level 3 BB Bench Press - 3 x 5
3: 37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7: 09 Level 3 Hanging Knee Raise - 3 x FF
7: 44 Level 3 Overhead Carry - 3 x FF
reply

Karbonat
0: 58 Horizontal Push
Level 1: Push-Up
Level 2: DB Bench Press
Level 3: BB Bench Press
1: 38 Vertical Push
Level 1: 1-Arm DB Press
Level 2: DB OHP
Level 3: Barbell OHP
2: 17 Horizontal Pull
Level 1: Chest supported Row
Level 2: DB Tripod Row
Level 3: Underhand BB Row
3: 05 Vertical Pull
Level 1: Lat Pulldown
(Alternate: Banded Pulldown)
Level 2: Band Assisted Pullup
Level 3: Pullups
3: 45 Hinge
Level 1: Pulltroughs
Level 2: Romanian Deadlifts (RDL's)
Level 3: Deadlifts
4: 31 Squat
Level 1: DB Drop Squat
Level 2: DB Goblet Squats
Level 3: Back Squats
5: 27 Static Lunge
Level 1: BW Split Squats
Level 2: DB Split Squats
Level 3: DB Bulgarian Split Squats
6: 05 Dynamic Lunge
Level 1: BW Reverse Lunge
Level 2: DB Suitcase REV. Lunge
Level 3: DB Reverse Lunge
6: 40 Core Flexion
Level 1: Rollups
Level 2: Jackknifes
Level 3: Hanging Knee Raise
7: 24 Carry
Level 1: Suitcase Carry
Level 2: Famer's Carry
Level 3: Overhead Carry
8: 12 Month 1 Workout Schedule
8: 41 Workout A
8: 46 Workout B
8: 59 Workout C
9: 13 Month 1 Workout A
9: 49 Month 1 Workout B
9: 51 Month 1 Workout C
9: 59 Workout D
10: 01 Workout E
10: 04 Workout F
10: 06 Month 2 Workout Schedule
10: 20 Month 2 Workout D
10: 30 Month 2 Workout E
10: 40 Month 2 Workout F
10: 52 Month 3 Workout Schedule
11: 18 Month 3 Workout H
11: 32 Month 3 Workout G
12: 30 Month 3 Workout I
reply

Tam
Does the order I do them matter on any given day? So for workout B, if (after a warmup) I do lat pulldowns, then bench, then deadlift, then reverse lunges, am I losing the benefits of doing them in that order vs in the order you said which would be deadlift, rev lunges, bench, lat pulldowns?
Also, as a beginner to the gym, is it necessary to start at level 1 on all these exercises? I am an active dude, playing a bunch of sports, and I am very capable of doing the movements correctly (not perfectly, but correct form) right from the start. So could I just start with deadlifts instead of the pullthroughs or is there a risk? I wont be trying to deadlift 300lbs from the start or anything.
reply

Toby
Month 1
Workout A (Total Body)-
4: 37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)-
1: 41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm-
2: 24 Level 1 Chest Supported Row - 3 x 12-15 FF-
5: 34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)-
3: 58 Level 1 Pull Through - 3 x 12-15 FF-
6: 08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg-
1: 12 Level 2 Bench Press - 3-4 x 8-12 FF-
3: 08 Level 1 Lat Pull Down - 3 x 12-15 FF
Workout C (Core/Carry)-
6: 50 Level 1 RollUps - 3 x FF-
7: 33 Level 1 Suitcase Carry - 3 x FF each arm
reply

David
I was here one month ago. Here's a quick update:
I followed all exercises for Level 1 for one month. I'm now ready for Level 2. I have been focusing on my nutrition as well. I'm considered overweight and have lost a good amount of weight already. My body is beginning to take shape and I can see where this is going. My focus was on doing the exercises correctly and establishing the consistency of going to the gym, nothing less nothing more.
Questions? Hopefully, I'll be back here for month 2 (I see a lot of people post about month 1 but never come back for 2.
reply

Youbian
Western humans have it too easy. Complacency and comfort have become the de facto to the point where, we have to basically manufacture toughness. Whereas our ancestors were naturally resilient due to thousands of years of hardship and survival in nature, we now have to -plan- workouts; micro-dose adversity, go out of our way to be healthy. With modern technology and the advent of even more technological escapism [autonomous machines, virtual environments] the circle of complacency is fast closing. Stay sharp people-
reply

Drew
Can somone explain what FF (Form Failure) means?
So, for example: DB Drop Squat is 3 x 12-15 FF
So does that mean you do 3 sets of 12 to 15 reps OR until you aren't able to do them anymore?
Another example is: BW Split Squat 3 x FF
Does this mean you do the BW Split Squat until you aren't able to do it properly, take a break, and then repeat it again for the second time until you can't do it properly anymore, so on and so forth?
Any help would be appreciated! Thanks!
reply

Александр
If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this video, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third month longer, that is designed to build both strength and muscle while making sure to build your body on a solid foundation
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