Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
New to the gym? Never trained with weights before? If so, this 12-week beginner training routine is for you.
This program introduces you to a variety of exercises performed with a barbell, dumbbells, cables, and machines that will not only jumpstart your training but also help you familiarize yourself with the different equipment at the gym.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Weeks 1-6: Total Body Circuit Workout
You should always have at least one rest day between your workouts. A sample week would look like this:
- Monday: Workout
- Tuesday: Rest
- Wednesday: Workout
- Thursday: Rest
- Friday: Workout
- Saturday: Rest
- Sunday: Rest
Weeks 1-3:
During the first three weeks, do each exercise for one set of 15 reps. Rest 60-90 seconds between sets.
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 1 | 15 |
| Lying Leg Curl | 1 | 15 |
| Seated Cable Curl | 1 | 15 |
| Flat Bench Press | 1 | 15 |
| Dumbbell Press | 1 | 15 |
| Dumbbell Shrug | 1 | 15 |
| Tricep Pushdown | 1 | 15 |
| Barbell Curl | 1 | 15 |
| Back Extension | 1 | 15 |
| Standing Calf Raise | 1 | 15 |
| Barbell Wrist Curl | 1 | 15 |
| Crunches | 1 | 15 |
Weeks 4-6:
Use a slightly heavier weight than you used in weeks 1-3. Rest 60-90 seconds between sets.
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 2 | 12 |
| Lying Leg Curl | 2 | 12 |
| Seated Cable Row | 2 | 12 |
| Flat Bench Press | 2 | 12 |
| Dumbbell Press | 2 | 12 |
| Dumbbell Shrug | 2 | 12 |
| Tricep Pushdown | 2 | 12 |
| Barbell Curl | 2 | 12 |
| Back Extension | 2 | 12 |
| Standing Calf Raise | 2 | 12 |
| Barbell Wrist Curl | 2 | 12 |
| Crunches | 2 | 12 |
Weeks 7–12: Upper/Lower Split with Increased Intensity.
Weeks 7-12 split the workouts into two parts: upper body and lower body. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc. Here’s what your schedule could look like:
Week A:
- Monday: Workout 1
- Tuesday: Rest
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 1
- Saturday: Rest
- Sunday: Rest
Week B:
- Monday: Workout 2
- Tuesday: Rest
- Wednesday: Workout 1
- Thursday: Rest
- Friday: Workout 2
- Saturday: Rest
- Sunday: Rest
Related: Warming Up for Dummies: A Lifter's Guide to Injury Prevention
Workout 1: Upper Body
Rest 60-90 seconds between sets.
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Press | 2 | 10-12 |
| Pec Deck Fly | 1 | 10-12 |
| Single Arm Dumbbell Row | 2 | 10-12 |
| Seated Cable Row | 1 | 10-12 |
| Seated Dumbbell Press | 2 | 10-12 |
| Dumbbell Lateral Raise | 1 | 10-12 |
| Dumbbell Shrug | 2 | 10-15 |
| Tricep Pushdown | 2 | 10-15 |
| Barbell Curl | 2 | 10-12 |
| Barbell Wrist Curl | 2 | 10-12 |
Workout 2: Lower Body
Rest 60-90 seconds between sets.
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Squats | 1 | 8-12 |
| Leg Extension | 1 | 10-12 |
| Lying Leg Curl | 1 | 10-12 |
| Back Extension | 1 | 20-30 |
| Standing Calf Raise | 1 | 12-15 |
| Crunches | 2 | 15-40 |
| Reverse Crunch | 2 | 15-30 |
732 Comments
Weeks 1-4 should you be using the heaviest weight you can handle or a moderate to heavy?
Moderate to heavy would work, TJ. If you're advanced in the gym, you could push it with heavier weights if you like.
Hi there, I'm a 60 year old female, haven't lifted in 20 years, I have about 40-50 pounds to lose. I'm not a meat eater, any suggestions on protein as I start this 12 week workout journey? Appreciate any help. Thank you.
Hi, Laura. Thanks for reading M&S. If it is only meat that you're not eating, then dairy and eggs would be great protein sources. If you're going full vegan, then there are pea and plant protein powders as well as nuts and nut butters that could provide both protein and fats.
Thank you so much!!
How about some links to week 13. Now what? All of the links are for beginners workouts. I'm already using one. Lol
Check this out, and you may find the next program for week 13 and beyond.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello -- I'm just wrapping up week 6 and getting ready to start the split part of this routine. Workout 2 has only half as many total sets as workout 1 and a lot of the exercises have only 1 set. Assuming I'm reading this right, I'm wondering what the reasoning is.
Thanks -- I'm really feeling good about my progress for the first half of the plan and looking forward to the next phase.
Hey Dwayne, I can't speak for the author, but my guess is the goal for workout 2 is to make the most out of those sets. So, push them to absolute failure. The extra intensity will shock the muscles after what you had already done during the first half of the program. Good luck!
Hi am new for training, so i want build my muscle
Can i know when i play this chart it's help to me
Build my muscle
This will help you. Give it a solid effort, and you should see good results.
Do you have a beginner workout planet fitness just machines upper/lower body bodybuilding build muscle/lose fat? Thanks
We have something close, Steven. We have a machine and dumbbell PF workout. You can swap out the dumbbell movements for machines that are in your gym if you like.
https://www.muscleandstrength.com/workouts/4-day-upper-lower-planet-fitn...
I'm only week 5 in and I must say this routine is incredibly easy for someone who hasn't touched weights in 3-4 years. First couple weeks I noticed how weak my joints, tendons ligaments all were, but now I'm noticing strength gains. I'm a big boy, so currently dieting and this has definitely aided in weight loss too.
Thanks for the workout, I'm keen to finish the program and compare my results from start to finish
Hi, I am new to doing strength training and lifting weights. How do I determine what weight I should be lifting for each exercise. This looks like a great workout.
Hi, Don. The tried and true method of trial and error is what it takes. Grab a weight that you feel confident in using. If it's too light, go up. If you can't complete the reps with proper form, go down.
Hi Roger, thank you for the feedback. This is perfect. I will definitely follow your advice., greatly appreciated.
Hello, I have not been to the gym for two years. Besides, I found many programs for beginners. Please tell me from which program to start??
Eslam, this program would be a great option for you.
after I complete this, do I repeat this program or start another one?
Hi, An. That is up to you. If you feel you're ready to move up to an intermediate program, then you can try one like this.
https://www.muscleandstrength.com/workouts/intermediate-muscle-building-...
If you feel you need more time before taking this one on, give the beginners program another round. Either way, best of luck!
Hi, I’m 61 years old, 6’0” 200lbs newbie. I started the 1-6 week beginner whole body workout, but I’m new to lifting, and I thought 1 set was 3 x 15. I needed to go a little lighter so I could complete all 3 sets of 15 reps. I am about to start the split workout weeks 7-12. Should I find the heaviest weight I can complete 15 reps with good form, and just go on from there?
What's up, Matt? Yes, that is the right way to do it. Make sure the form stays on point, and you'll be good to go.
Thanks for the reply Roger. It seems like most others in the gym were doing more than 1 set. I’m on weeks 7-12 now and will follow the number of sets shown on the plan. Can you suggest something with more sets after completion of the beginner whole body workout?
I sure can. Give this a go when you feel you're ready.
https://www.muscleandstrength.com/workouts/the-next-step-6-week-intermed...
This should keep me busy for awhile!
Thanks,
Roger
So I'm a 60 yr old male, type 2 Diebetic and I want to get bake into shape. Is this a good work out to lose weight while getting tone?
Hey Gene - the biggest factor in losing weight is your diet. Yes, this routine paired with a caloric deficit will help you lose weight.
Thank you Abigail.
Hi,
Would this be a good routine to start back at the gym after lockdown? I've not been the gym since March and have been working out at home, predominantly using bodyweight. I'm an intermediate weightlifter as prior to lockdown I lifted weights for a number of years. I'm just concious about going too hard to fast and picking up.an injury.
Thanks
Jared
Hey Jared - this would be a great way to ease back into the gym. Keep your weights manageable and you should be good!
please give me a perfect workout plan for cuts
Hey Deepak - there's no perfect program out there, but you can take a look at our wide selection of fat loss workouts: https://www.muscleandstrength.com/workouts/fat-loss
No
1) When to do cardio?
2) When should the stretching be done?
3) Should warming be done before sets?
Hey Murat - cardio should be done after your workouts. A dynamic warm-up should be done before your session. You can do additional stretching after your session if needed. You can do a warm-up set before the main sets of each exercise if you feel like you need to.
I read this article & got a single doubt , I'm truly "FAT" & wanted to know whether it's okay for me to go through this program or shall i focus on losing fats first then head using this article, Thank you.
Regards
Ahmed
I really don't understand the set 2 1 thing. And weeks 7-12 don't make sense because your doing so little workouts then before. It seems like you would get weaker. Someone please help.
I'm 8-9 weeks into this workout regimen. Doing the upper body portion of the split workout today my lower back where my spine meets my pelvis started to hurt/ache (still does). I've never had back problems aside from the occasional tweak. Any ideas? Don't believe I'm over doing it. Just wanted to make sure there's not some common mistake I'm making.
This is an awful plan. I hope people aren't following this. I really wouldn't trust a plan that suggests Smith machine squats and doesn't even mention a deadlift variation! This plan really won't help you progress very far as it barely even covers the basics!
Hi Lauren. What plan would you advise?
Can someone please explain what it means where the sets are described as 2 1 or 2 2? Thanks.
is it a good idea to do weights one week then cardio the next? I was told to change my workout...do not keep the same work routine. The body would react to loosing weight and gaining muscle....Also I don't want to bulk up, I just want to define and tone my body....is it true that lifting light weight will get me toned and defined?
Carmen,
Stick to lifting weights 3-4 times per week and perform 1-2 cardiovascular sessions as well depending upon your schedule. "Muscle confusion" is a myth; if you're progressively overloading movements each week (i.e. adding more weight, sets, or reps) then the workout is indeed changing in some form or fashion.
If you ENJOY doing a different workout every time you enter the gym, you can do that but it will just be harder to track your progress in the long run so that's important to keep in mind.
As I mentioned in the comments section of this article (https://www.muscleandstrength.com/workouts/4-week-beginner-workout-for-w...), "...keep in mind that the "toned" look most women are going for is going to be accomplished by adding muscle mass to your frame, not by slimming down indefinitely.
If someone wants to lose weight, that should primarily be accomplished through a caloric deficit, not through excessive amounts of cardiovascular work.
Weight training won't make you bulky or cause you to lose your shapely frame as you don't have the hormones for that to take place."
So weeks 7-12 it says so sets and reps but how do you know how many reps to do.
Hey Steve - I am not new to lifting but am looking to get some advise in regards to how many calories I should intake daily.. I just found the above routine and thought it would be great to get me back in the routine again as I haven't done any serious lifting since college basketball a yr ago.. What would you suggest my daily calorie intake be? And would you also agree that I am good to drink a protein shake before and after my workouts or just after?
can we do cardio with this plan?
Should I be doing anything cardio wise? Like some cardio on non-gym days or something like that?
Hi Steve,
The forum has been super helpful but I'm still struggling to pick my first routine- I'm 35 yo f, 21% body fat, 130 lbs. I'm athletic and run but really haven't had a weight training routine. I'm ready to add muscle and in the process, if realistic, cut to 18% BF. I have read enough about supplementation and nutrition and I eat clean already, so am ready to supplement - it seems like the 12 week program with only 2 days a week isn't enough, and I see you recommend the 3 day beginner workout quite a bit but honestly I haven't truly lifted weights before on a schedule. Would you still recommend the 12 week 2 day-er or do the 3 day beginner with lighter weights for a couple weeks to get form down? Thank you so much for diligently replying to people's questions, I think I have learned more through reading the comments than even the article! Look forward to finally picking a program with your help,
Kasia
Does this workout apply to women as well as men?