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Featured Beginner Workouts
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3 Day Workout For Beginners
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.
1,245 Comment (356 votes)
The Ex-Hardgainer Workout And Eating Plan
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
653 Comments (141 votes)
12 Week Beginners Training Routine
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.
606 Comments (217 votes)
Beginner Fullbody Workout
This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.
360 Comments (139 votes)
2 Day Simple A/B Split by Steve
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.
295 Comments (65 votes)
Strength And Bulk Beginner Workout - Linear Progression
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.
245 Comments (35 votes)
8 Week Novice Quick Start Workout Plan
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.
227 Comments (37 votes)
Beginner Bicep Workout
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.
221 Comments (37 votes)
Rippetoe Wichita Falls Novice Program
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.
183 Comments (52 votes)
Beginner Chest Workout
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.
169 Comments (68 votes)
Introduction To Bodybuilding Workout
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.
108 Comments (44 votes)
Beginner Shoulder Workout
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.
76 Comments (38 votes)
Beginner Leg Workout
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.
60 Comments (27 votes)
How To Gain Mass Fast: 20 Week Quick Start Program
Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.
49 Comments (58 votes)
Beginner Tricep Workout
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
31 Comments (24 votes)