Full Body Workout
If you are a beginner and want to build your strength and grow your muscles, we have the best Gym Workout Plan for Beginners. A 7-day split workout plan of full-body workout for the beginners. Mentioned is an ideal workout plan which may or may not suit your body type. Before starting with any workout plan, consult with your trainer or doctor.
In the beginning or starting phase, don’t seek for the advanced exercise. Make your body habit of exercise with these simple and basic workouts and then you may switch to advance bodybuilding workout plan.
Follow this 7-day workout routine to make your body habit of the exercise. With these workouts, you will strengthen your shoulder, abs, legs, back, etc.
Full Body Workout Schedule
| Jumping Jacks | 15 Seconds |
| Push-ups | 5 Reps |
| Superman | 5 Reps |
| Curtsy Lunges | 16 Reps (8 on each side) |
| Cross Arm Crunches | 15 Reps |
| Knee Push-ups | 10 Reps |
| Side Plank (Left) | 20 Seconds |
| Long Arm Crunches | 15 Reps |
| Side Plank (Right) | 20 Seconds |
| Jumping Jacks | 15 Seconds |
| Push-ups | 6 Reps |
| Russian Twist | 20 Reps (10 on each side) |
| Lunges | 20 Reps (10 on each side) |
| Mountain Climber | 20 Reps (10 on each sides) |
| Left Lunge Knee Hops | 10 Reps |
| Right Lunge Knee Hops | 10 Reps |
| Plank | 35 Seconds |
| Triceps Dips | 5 Reps |
| Bird Dog | 26 Reps (13 on each side) |
| Reverse Crunches | 25 Reps |
| Donkey Kick (Left) | 13 Reps |
| Donkey Kick (Right) | 13 Reps |
| High Stepping | 20 Seconds |
| Knee Push-ups | 12 Reps |
| Side Plank (Left) | 25 Seconds |
| Wall sit | 30 Seconds |
| Side Plank (Right) | 25 Seconds |
| Squats | 12 Reps |
| Triceps Dips | 6 Reps |
| Superman | 13 Reps |
| Wise Arm Push-ups | 12 Reps |
| Curtsy Lunges | 26 Reps (13 on each side) |
| High Stepping | 20 Seconds |
| Abdominal Crunches | 25 Reps |
| Reverse Crunches | 25 Reps |
| Plank | 35 Seconds |
Rest Day
Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.
| Push-ups | 8 Reps |
| Lunges | 30 Reps (15 on each side) |
| Curtsy Lunges | 30 Reps (15 on each side) |
| High Stepping | 25 Seconds |
| Side Plank (Left) | 30 Seconds |
| Long Arm Crunches | 30 Reps |
| Bridge | 35 Seconds |
| Side Plank (Right) | 30 Seconds |
| Push-ups | 8 Reps |
| Side Lunges | 30 Reps (15 on each side) |
| Cross Arm Crunches | 30 Reps (15 on each side) |
| One Leg Bridge | 30 Reps |
| High Stepping | 30 Seconds |
| Decline Push-ups | 8 Reps |
| Wall Sit | 45 Seconds |
| Plank | 45 Seconds |
Abs Workout
We have Gym Workout Plan for Beginners for which we have listed a few simple and easy abs workout plans. These workouts can be done at home without any equipment. These exercises will help you build your abs as well as these will help to lose weight.
Make sure you follow all the instruction before you perform any workout. The wrong exercise can lead to muscle injury. The abs workout will give you overall body strength and obviously will help you build abs.
Abs Workout Schedule
| Abdominal Crunches | 30 Reps |
| Reverse Crunches | 30 Reps |
| Cross Arm Crunches | 30 Reps |
| Plank | 30 Seconds |
| Sit-ups | 24 Reps |
| Superman | 20 Reps |
| Butt Bridge | 15 Reps |
| Abdominal Crunches | 22 Reps |
| Leg raises | 22 Reps |
| Side Plank (Left) | 20 Seconds |
| Side Plank (Right) | 20 Seconds |
| Abdominal Crunches | 26 Reps |
| Superman | 14 Reps |
| Russian Twist | 44 Reps (22 on each side) |
| Heel Touch | 20 Reps (10 on each side) |
| Cobras | 25 Reps |
| Plank | 35 Seconds |
| Abdominal Crunches | 28 Reps |
| Superman | 20 Reps |
| Reverse Crunches | 28 Reps |
| Butt Bridge | 16 Reps |
| Leg Raises | 28 Reps |
| Side Plank (Left) | 25 Seconds |
| Side Plank (Right) | 25 Seconds |
Rest Day
Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.
| Sit-ups | 26 Reps |
| Superman | 24 Reps |
| Russian Twist | 44 Reps (22 on each side) |
| Butt Bridge | 24 Reps |
| Leg Raises | 30 Reps |
| Plank | 40 Seconds |
| Superman | 15 Reps |
| Reverse Crunches | 30 Reps |
| Long Arm Crunches | 30 Reps |
| Butt Bridge | 15 Reps |
| Bicycles Crunches | 30 Reps |
| Side Plank (Left) | 30 Seconds |
| Side Plank (Right) | 30 Seconds |
Butt Workout
To look good, you must be in shape. Getting your glutes in shape is a challenge. Follow this 7-day Gym Workout Plan for Beginners and see the changes.
Everyone dreams to look good and have a good body. Following this butt workout plan will surely tone your booty. Squats & lunges surely tone your booty up, but few things that matter in building strength are following proper workout exercise instructions.
Have a look at the 7-day split workout plan to tone your butts.
Butt Workout Schedule
| Squats | 20 Reps |
| Mountain Climber | 20 Reps |
| Fire Hydrant Right | 10 Reps |
| Butt Bridge | 15 Reps |
| Side Hop | 10 Seconds |
| Plie Squats | 24 Reps |
| Donkey Kick (Left) | 10 Reps |
| Donkey Kick (Right) | 10 Reps |
| Froggy Glute Lifts | 22 Reps |
| Wall Sit | 12 Seconds |
| Squats | 25 Reps |
| Fire Hydrant (Right) | 13 Reps |
| Fire Hydrant (Left) | 13 Reps |
| Butt Bridge | 20 Reps |
| Backward Lunges | 26 Reps (13 on each side) |
| Side Hop | 16 Seconds |
| Mountain Climber | 16 Reps (13 on each side) |
| Donkey Kick (Left) | 15 Reps |
| Lunges | 14 Reps (7 on each side) |
| Donkey Kick (Right) | 12 Reps |
| Reverse Flutter Kicks | 30 Reps |
| Wall Sit | 18 Seconds |
Rest Day
Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.
| Squats | 22 Reps |
| Donkey Kick (Left) | 13 Reps |
| Scissors | 14 Seconds |
| Donkey Kick (Right) | 13 Reps |
| Foggy Glute Lifts | 30 Reps |
| Reverse Flutter Kicks | 36 Reps (18 on each side) |
| Side Hop | 20 Seconds |
| Standing Glute Kickbacks | 36 Reps (18 on each side) |
| Plie Squats | 24 Reps |
| Mountain Climber | 18 Reps (9 on each side) |
| Scissors | 12 Seconds |
| Lunges | 16 Reps (8 on each side) |
| Superman | 30 Reps |
| Wall Sit | 22 Seconds |
Arm Workout (Triceps/Biceps)
Biceps are the easiest means to show off no matter whoever you are impressing. There are plenty of biceps workout exercise but you should choose the correct one if you intend to make bigger & stronger bicep. Here mentioned is the Gym Workout Plan for Beginners.
Biceps are the combination of a long head and short head muscles. Most of the people are unaware of it and choose random workout for biceps. Follow the below 7-day split arm workout if you are a beginner.
Arm Workout Schedule
| Arm Circles | 15 Reps |
| Push-ups | 5 Reps |
| Triceps Dips | 10 Reps |
| Mountain Climber | 10 Reps |
| Plank | 35 Seconds |
| Triceps Dips | 15 Reps |
| Cobras | 10 Reps |
| Floor Triceps Dips | 10 Reps |
| Plank | 35 Seconds |
| Push-ups | 8 Reps |
| Mountain Climber | 18 Reps (9 on each side) |
| Cobras | 12 Reps |
| Punches | 40 Seconds |
| Plank | 35 Seconds |
| Arm Circles | 20 Reps |
| Triceps Dips | 18 Reps |
| Push-up and Rotation | 10 Reps |
| Plank | 35 Seconds |
Rest Day
Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.
| Arm Circles | 25 Reps |
| Push-ups | 12 Reps |
| Triceps Dips | 20 Reps |
| Floor Triceps Dips | 15 Reps |
| Plank | 40 Seconds |
| Mountain Climber | 26 Reps |
| Cobras | 16 Reps |
| Punches | 1 Minute |
| Floor Triceps Dips | 16 Reps |
| Plank | 45 Seconds |
Legs Workout
For the beginner, legs workout might be a difficult and painful workout. Regular exercise will make your body habitual to this exercise. Muscles of legs are the longest muscles of the body and moving large muscle requires more energy and hence burns more calories. Follow this Gym Workout Plan for Beginners.
Some of the legs exercises require almost full-body muscle’s movement and so tons of energy. Legs workout is more efficient for your body if you do it regularly.
Follow these following Gym Workout Plan which is specifically prepared for beginners. If you want to move to the hard level, consult with your gym trainer or expert. The wrong exercise can cause muscle damage.
Leg Workout Schedule
| Curtsy Lunges | 20 Reps (10 on each side) |
| Bottom Leg Lift (Left) | 15 Reps |
| Bottom Leg Lift (Right) | 15 Reps |
| Bulgarian Split Squat (Left) | 15 Reps |
| Bulgarian Split Squat (Right) | 15 Reps |
| Wall Sit | 20 Seconds |
| Plie Squats | 25 Reps |
| Side-lying Leg Lift (Left) | 17 Reps |
| Side-lying Leg Lift (Right) | 17 Reps |
| Tip Toe Squats | 25 Reps |
| Wall Sit | 20 Seconds |
| Side Lunges | 30 Reps |
| Scissors | 30 Seconds (15 on each side) |
| Split Squat (Left) | 18 Reps |
| Split Squat (Right) | 18 Reps |
| Wall Sit | 23 Seconds |
| Curtsy Lunges | 36 Reps (18 on each side) |
| Side-lying Leg Lift (Left) | 20 Reps |
| Side-lying Leg Lift (Right) | 20 Reps |
| Lunges | 36 Reps |
| Wall Sit | 25 Seconds |
Rest Day
Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.
| Plie Squats | 40 Reps |
| Bottom Leg Lift (Left) | 22 Reps |
| Bottom Leg Lift (Right) | 22 Reps |
| Side Leg Circle (Left) | 22 Reps |
| Side Leg Circle (Right) | 22 Reps |
| Wall Sit | 28 Seconds |
| Side-lying Leg Lift (Left) | 25 Reps |
| Side-lying Leg Lift (Right) | 25 Reps |
| Scissors | 46 Seconds |
| Bulgarian Split Squat (Left) | 25 Reps |
| Bulgarian Split Squat (Right) | 25 Reps |
| Wall Sit | 30 Seconds |
