12 Week Beginners Training Routine

Designed for absolute beginners to get their joints, tendons and muscles ready weight training. If you have never trained with weights, the routine is for you.

Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared for more serious training. It's essential that you complete a full body routine (like the one in this article) for 12 weeks before starting a split routine.

Weeks 1-6: Total Body Circuit Workout

  • Complete the following on two non-consecutive days per week.
  • During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets)

WEEKS 1-3:

Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 1 15
Hamstrings Lying Leg Curl 1 15
Upper Back Seated Cable Row 1 15
Chest Flat Bench Press 1 15
Shoulders Dumbbell press 1 15
Traps Dumbbell shrug 1 15
Triceps Pushdown 1 15
Biceps Barbell curl 1 15
Lower Back Back extension 1 15
Calves Standing calf raise 1 15
Forearms Barbell wrist curl 1 15
Abdominals Crunches 1 15

WEEKS 4-6:

Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 2 12
Hamstrings Lying Leg Curl 2 12
Upper Back Seated Cable Row 2 12
Chest Flat Bench Press 2 12
Shoulders Dumbbell press 2 12
Traps Dumbbell shrug 2 12
Triceps Pushdown 2 12
Biceps Barbell curl 2 12
Lower Back Back extension 2 12
Calves Standing calf raise 2 12
Forearms Barbell wrist curl 2 12
Abdominals Crunches 2 12

Weeks 7 – 12: Split Workout with Increased Intensity.

  • Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
  • Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
  • Do sets and reps as indicated.
  • Rest 60-90 seconds between the sets.
  • Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Upper Body

Bodypart Exercise Sets Reps
Chest Flat Dumbbell Press
Pec Dec Fly
2
1
10-12
10-12
Upper Back 1 arm dumbbell row
Seated Cable Row
2
1
10-12
10-12
Shoulders Seated dumbbell press
Dumbbell lateral raise
2
1
10-12
10-12
Traps Dumbbell shrug 2 10-15
Triceps Pushdown 2 10-12
Biceps Barbell curl 2 10-12
Forearms Barbell wrist curl 2 10-12

Workout 2: Lower Body

Bodypart Exercise Sets Reps
Quads/Glutes Smith machine squats 1 8-12
Quads Leg extension 1 10-12
Hamstrings Lying leg curl 1 10-12
Lower Back Back extension 1 20-30
Calves Standing calf raise 1 12-15
Abdominals Crunches
Reverse crunch
2
2
15-40
15-30