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Beginner Fullbody Workout

Average: 3.9 (153 votes)
3.9 5 153
This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:

Workout Description

This workout was created by TitanCT, a member of the Muscle & Strength forum.

Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.

When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.

Get a cheap notebook and track your weights and how many reps you did.

Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.

Full Body Workout
Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12
Notes
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.

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Comments (377)

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Steve's picture
Steve
Posted Mon, 11/08/2010 - 08:09

Great workout for someone new to lifting.

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Brian
Posted Wed, 12/22/2010 - 21:43

Yes my name is Brian I just started working out two days ago and it's my brother and I. Anyway my question is he's been talking to another guy that says we need to go balls to the wall with working out almost every part of our body we're doing monday thru fri a little over an hr and my bodys in so much pain and I thought u were suppost to stretch before ur work out but he says no it's better to be tight?? So anyway just looking for advice if this is a safe work out practice? Thank you

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Steve's picture
Steve
Posted Wed, 01/05/2011 - 13:55
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John M
Posted Fri, 05/17/2013 - 09:54

can i do this workout 5 times a week instead of 3?

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GIBLERT
Posted Sat, 01/15/2011 - 23:21

To begin with, you're overtraining. Since you're a beginner you should stick with moderate workouts of less than an hour every other day, not daily. Work on muscle groups that work together, i.e. if you do bench press, then work on your triceps, or lats then work on your biceps. Another day work on your legs and shoulders. Give your body time off to recuparate, usually a day off works for most everyone. About the stretching, you should stretch after every set since you want to keep your muscle flexability and elascsticity and reduce soreness. Check out some of the workout for beginners in this magazine. I think they will work real good for you. Have fun and be healthy and try to avoid getting hurt by not overtrainin.

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marcus
Posted Mon, 10/24/2011 - 17:05

Go hard or Go home!

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Garrett
Posted Sat, 03/12/2011 - 17:33

If your doing full body workouts then you should do them every second dat of the week. So if you were start on Mon then your next workout day would be Wed and then friday.

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vince
Posted Fri, 04/08/2011 - 21:02

hey brian the guy your brother is talking to sounds like he has no idea what he is talking about. You can research it if you want but working out before you stretch is horrible it will lead to extreme stiffness in 15-20 years, athritus, and it makes it a lot easier to tear a muscle which would make all your hard work and pain all for nothing. Plus it makes you feel a lot better to be limber. This workout is great for the first month or so that your lifting and i wish i knew about it when i started. I would use this workout if i were you but whatever you do, dont listen to anything that guy says.

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att
Posted Wed, 10/05/2011 - 18:38

i would have to disagree strech before obviously or you could tear muscle but streching after is also good, before your workouts its best to do pusle streching and after work out its best to do flexibility streching, thats if you want to get flexible as well.

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Erock
Posted Fri, 12/09/2011 - 16:43

Stretching before and after your workout is very important. Also try sitting in a sauna for 15- 30 minutes after your workout it will help keep your body from stiffness and being sore. 2 cups of coffee before you hit the gym is also suppose to releive muscle soreness

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Tatyana
Posted Sat, 12/28/2013 - 19:26

I'm no dude, but coffee before a workout? That's the worst I've ever heard. Coffee dries my mouth out, I can only imagine what it does to my insides and out. Your supposed to drink water before you workout. That's a plus, I've noticed it does do some wonders.

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Noel
Posted Mon, 05/09/2011 - 22:57

That is not good ur messing up the tissue in ur arms when u work out ur tissues rips to make way for new tissue so it needs a time to heal ....and ur defentily soppused to strech

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Mich
Posted Wed, 01/23/2013 - 22:45

No it is not good practice to go into your workout tight. Do 7-10 minute warm up on bike or xtrainer, rower. At the least do some light weight warm ups with light weight for the exercise you are doing, with full range of motion and some stretches. Good training Dave, and keep strong.

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christian
Posted Wed, 01/12/2011 - 20:54

im new to weight lifting and whats a comfortable weight to start out with. and how many calories should i take in a day

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Kevin
Posted Thu, 01/27/2011 - 12:38

Do as much weight as you can and cleanly finish 6-8 reps if you can do more than 15 reps before tiring out add weight until your back down in reps. Make sure you have proper form if you can lift a heavy weight but have no form its worthless.

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jesse
Posted Mon, 03/21/2011 - 17:31

hi my name is jesse i have been working out since i was 16 and i am now 18 and i am toned but i would like more mass i was wondering what typpe of proten poder and that would help with my mass i have the streingth just not much size any addvice ?

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Lenny
Posted Thu, 05/12/2011 - 05:34

Hi Jesse,
I have just recently began using protien powder myself to help me gain mass also. After comparing I decided to go with Body Fortress Whey Protien. Research it if you like...in fact I encourage you to do so.

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Darrell Johnson
Posted Sat, 03/26/2011 - 12:24

I only have hammer machines (smith machine) to do squats, bench etc. Is that a problem for this program

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Mike
Posted Wed, 05/25/2011 - 23:52

Awesome workout! Just started this off tonight, been a while since i've been to the gym. Needless to say I had to put the ego aside and focus more on form and proper lifting. Great start. Question, abs, when is a good time to throw a ab workout in? I just did some knees to chest 3 sets 12-15 reps after the workout. Sufficient enough for now? And how long should one do this workout for roughly? A month?

Thanks.

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Shawn
Posted Mon, 07/16/2012 - 02:38

Hey steve i'm completely new to body building but i have read tons of your workouts and posts and think you do a great job and keep up the good work i'm 6' 4" and weigh 260 lbs will weight training produce 6 pack abs and this may be a silly question but in the muscle magazines i see guys with muscles huge and veins so large i could jump rope with them is that completely due to steroids or is that from decades of weight training and is there safe supplements i can take that have the same effect as steroids to look like that

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Tatyana
Posted Sat, 12/28/2013 - 19:22

That's what I though. Definitely going to be a sore human tomorrow. I think these are men workouts, I don't think I want to look like a man. lol

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ZZyZ
Posted Tue, 06/03/2014 - 23:57

can u tell me the best workout routine for beginner skinny teen?i am only 16 years old

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Warren
Posted Tue, 11/09/2010 - 15:17

Do you use these same workouts each time? How long do you do this before you move on to something else?

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Steve's picture
Steve
Posted Tue, 11/09/2010 - 15:25

Hi Warren,

Yes, use the same exercises. Continue using the workout until you are comfortable with form. Most likely 2-4 weeks max.

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Jasetin
Posted Wed, 11/10/2010 - 12:50

Can you post a link of something to move on to, after this progression?

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Steve's picture
Steve
Posted Wed, 11/10/2010 - 13:03

I would use the 3 day beginner workout:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

You can start to add weight, and make some great muscle gains.

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Marc Stanley
Posted Wed, 11/24/2010 - 11:10

Age: 52
Weight: 160
Height: 5' 10"

I have been doing cardio and eating clean for the past six months to lose weight which has worked I have lost about 25lbs.

I want to start a weightlifting routine and my friend told me that I should only start with body weight exercises such as pullups, pushups, lunges.

I have a gym membership as well as a cable machine, and a bench with free weights.

Pullups, pushups are to tough for me right now and I don't seem to get a good workout because I can only do 12 pushups, 3-4 pullups.

What do you think?

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Steve's picture
Steve
Posted Wed, 11/24/2010 - 13:49

Hi Marc,

Bodyweight lifts are good, but they won't prepare you for the unique stresses placed upon your body by barbells, dumbbells and machines. I recommend using this program for about a month with moderate weight to practice form, and them jumping into a routine like this:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

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Marc Stanley
Posted Wed, 11/24/2010 - 17:45

Thank you for the quick reply. The link must be broken.

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Steve's picture
Steve
Posted Thu, 11/25/2010 - 09:27

I edited the link. Try it again.

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Marc
Posted Sat, 12/04/2010 - 17:47

thanks Steve,

Do I keep doing my cardio 3 days a week as well, I usually run on treadmill or do eliptical for 30-40 min. Or what type of cardio do you recommend and how intense ?

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Steve's picture
Steve
Posted Tue, 12/07/2010 - 13:25

Hi Marc,

Cardio for general health can be used when trying to build muscle. I would run it about 3-4 times per week for about 20 to 30 minutes. You can run it longer as long as you are eating properly.

Cardio can be any form...use the form of cardio you enjoy doing.

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Jim
Posted Fri, 05/06/2011 - 16:02

hi steve, i was wondering for cardio, should i do it on days i'm not lifting or does it matter?

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Juan Sanchez
Posted Wed, 11/10/2010 - 00:19

thanks for the info Steve. i've been looking for a couple days for something like this.. this is my 1st week at the gym in a while and i felt lost while in there.. this will help alot.

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tim JONES
Posted Wed, 11/10/2010 - 14:18

As a beginner, how much weight do I start off with.

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Steve's picture
Steve
Posted Wed, 11/10/2010 - 14:41

Hi Tim,

This workout is primarily to master form, so you should use a moderately light weight.

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tim JONES
Posted Wed, 11/10/2010 - 15:10

Thanks for the response, here's another ? How much weight is add once I get my form right. And when.

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Steve's picture
Steve
Posted Thu, 11/11/2010 - 08:57

Hi Tim,

Once you get your form down it's time to move on to a new workout, such as this one:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

Regarding weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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Vic
Posted Thu, 11/11/2010 - 14:57

What supplements or shakes do you recommend with this beginners workout.

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Steve's picture
Steve
Posted Fri, 11/12/2010 - 09:18

Hi Vic,

I recommend starting with a quality multivitamin, fish oil and whey protein.

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Vic
Posted Fri, 11/12/2010 - 10:30

100% Whey Gold Standard by Optimum Nutrition. Would this work??

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Steve's picture
Steve
Posted Fri, 11/12/2010 - 11:47

That's a great choice.

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mike
Posted Thu, 11/11/2010 - 16:32

Hi, i am also a beginner and i have decided to follow this routine. I just have questions about supplement. Since i am skinny, what kind of supplement do you prefer to me. I was thinking to take creatine and megamass 4000.

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Steve's picture
Steve
Posted Fri, 11/12/2010 - 09:19

Hi Vic,

I recommend starting with a quality multivitamin, fish oil and whey protein.

I wouldn't use creatine on this program. This isn't a mass building program - it's a program to help you practice form. In 2-4 weeks after you move on to a muscle building program, and are making progress, then you can add creatine.

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Larry
Posted Thu, 05/12/2011 - 13:26

Steve, I've heard mixed reviews about creatine. I've heard some say it works great for building muscle, but I've heard others say it can make your muscles go soft over time. What's your take?

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Mike
Posted Fri, 11/12/2010 - 21:06

Hey Guys...this just isnt a beginners routine...after a three to four week training session. I will switch over to an all body routine for a week. Do an all body session like the one above 2-3 times for a week then start a new 3-4 week routine.

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shailenago
Posted Sat, 11/13/2010 - 14:06

Hat’s off. Well done, as we know that “hard work always pays off”, after a long struggle with sincere effort it’s done.
--------
marqthompson

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Rishabh Sheth
Posted Sun, 11/14/2010 - 19:15

I am 21 years old and I weigh 50 kgs. (which is underweight) and i am 5'7", i have been working out since 2 weeks now. Should i follow the same routine as suggested above and i need some Mass gaining tips, most importantly food diet (i am a vegetarian).

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Steve's picture
Steve
Posted Mon, 11/15/2010 - 13:42

Hi Rishabh,

I not not familiar with vegetarian muscle building diets. I recommend asking your question on the forum:

http://www.muscleandstrength.com/forum/

As far as gaining muscle, I would suggest a routine like this once you have a good grasp of exercise form:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

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Cassie
Posted Thu, 11/18/2010 - 08:44

so what if i can't really weight lift? what should i do?

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