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Beginner Workouts

Welcome to the beginner workouts main page. These workouts are designed for people who are new to weight training. Click on a workout below to view the full workout details including weekly workout plan, exercise instruction videos, tips on maximizing the workout and workout notes.

We add new workouts to this section regularly, so make sure you bookmark this page and check back for updates.

Need some more info and advice on workouts? The Muscle and Strength members have got your back! Ask one of our experienced members over at the Muscle and Strength Forum.

The Ex-Hardgainer Workout And Eating Plan
Steve Shaw
3.97531
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
424 comments
Beginner Fullbody Workout
M&S Writers
4.14433
This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.
267 comments
Conditioning Workout For Women
Barbara Greene
3.957625
Women: new to lifting and exercise? Get in shape now with this 7 day weight training and cardio workout designed to condition your body.
225 comments
Dumbbell Only Home Or Gym Full Body Workout
Steve Shaw
4.3575
Stuck in a rut with your home (or gym) workout? This dumbbell only routine will get you on the fast track to muscle mass gains.
1,063 comments
Rippetoe Wichita Falls Novice Program
Steve Shaw
3.957445
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.
168 comments
2 Day Simple A/B Split by Steve
Steve Shaw
4.173915
An 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, and want results, this is the routine for you.
219 comments
12 Week Beginners Training Routine
Doug Lawrenson
4.02564
A 12 week full body beginners routine designed to get your body ready for an intense split routine.
457 comments
Beginner Tricep Workout
Doug Lawrenson
4.545455
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets. Workout should be performed once per week.
22 comments
Beginner Shoulder Workout
Doug Lawrenson
3.64
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.
54 comments
Introduction To Bodybuilding Workout
Troy A. Dolfi
4.133335
This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine why works all the major muscle groups in 1 session.
85 comments
3 Day Workout For Beginners
M&S Writers
4.256705
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. With this workout you focus should be on your technique not the weight you're lifting.
1,022 comments

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