Beginner Workouts

Rapidly Build Strength And Size
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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.
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
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A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting it's effectiveness.
3 Day Workout For Beginners
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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.
8 Week Novice Quick Start Workout
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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.
2 Day Simple A/B Split by Steve
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336
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.
The Ex-Hardgainer Workout And Eating Plan
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Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
12 Week Beginners Training Routine
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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.
Introduction To Bodybuilding Workout
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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.
Beginner Fullbody Workout
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380
This fullbody workout by TitanCT from the Muscle & Strength forum is perfect for absolute beginners who need to develop good exercise form.
Rippetoe Wichita Falls Novice Program
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186
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.
Beginner Chest Workout
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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.
Gain Mass Fast: 20 Week Program
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Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.