Beginner Workouts
We offer a huge range of free workout plans designed specifically for beginners. Find the best workout for your fitness goal, training style, and equipment access. We also offer the largest and most comprehensive database of free video exercise guides to help you learn how to perform exercises using correct technique.
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The Best 15-Minute Warm-Ups
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
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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 maximization.
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5 Day Minimal Equipment Home Workout Routine
Don't let closed gyms and quarantine hold you back from reaching your goals. These 5 at-home workouts will keep you on track, all with minimal to no equipment.
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This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
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.
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting its effectiveness.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
In this edition of a series of Planet Fitness appropriate workouts, we provide a Push/Pull/Legs workout one could do with the equipment at Planet Fitness.
A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
New to the gym scene? This first part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
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.
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
Get out of the gym and into the great outdoors this spring/summer with this full body kettlebell circuit workout you can perform anywhere! Check it out!
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.
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
New to the gym scene? This second part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
New to the gym scene? This third part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
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.
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
Just starting off or need a break from the weights? This 3 day bodyweight workout routine covers all the basics and will provide you with a good foundation.
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
Don't let closed gyms and quarantine hold you back from reaching your goals. These 5 at-home workouts will keep you on track, all with minimal to no equipment.
Building The Beginner is a 6 week program that lays the foundation for heavier lifting. A detailed training plan with instructional videos makes it easy to follow!
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
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.
If you're looking to switch up your traditional training, but would still like to burn fat and gain muscle, maybe it's time to consider kettlebell training.
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
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.
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
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.
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
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.
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
