Beginner Workouts

Blue Print For A Leaner, More Muscular Body
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Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
A Better Body: 8 Week Fast Start Plan
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Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
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A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting it's effectiveness.
Long Cycle Beginner Muscle Building Workout
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The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
Gain Mass Fast: 20 Week Program
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Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.
Rapidly Build Strength And Size
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A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
8 Week Novice Quick Start Workout
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New to lifting? Start here. This is a novice quick start guide that will move you from day 1 to day 60, providing you with specific advice and workouts.
The Ex-Hardgainer Workout And Eating Plan
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Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
Beginner Fullbody Workout
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This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.
Rippetoe Wichita Falls Novice Program
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This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
2 Day Simple A/B Split by Steve
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Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
12 Week Beginners Training Routine
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A twelve week full body beginners routine designed to get your body ready for an intense split routine. Includes a detailed week by week plan.
Beginner Chest Workout
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Chest workout designed for beginners to bodybuilding. This workout hits the chest with 3 exercises for a total of 7 sets. Workout should be performed once per week.
Beginner Bicep Workout
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This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.
Beginner Leg Workout
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This basic beginner leg workout hits the quads, hamstrings, glutes & calf muscles. It is designed for beginners to weight training who want to build and strengthen their legs.
Beginner Tricep Workout
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Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
Beginner Shoulder Workout
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This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week.
3 Day Workout For Beginners
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New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
Introduction To Bodybuilding Workout
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This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.