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    Home»Fitness»The Ultimate Gym Workout Plan for Beginners
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    The Ultimate Gym Workout Plan for Beginners

    Strength BuzzBy Strength BuzzJuly 28, 2019No Comments
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    The ultimate Gym Workout Plan for Beginners
    The ultimate Gym Workout Plan for Beginners
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    Full Body Workout
    View Workout
    Abs Workout
    View Workout
    Butt Workout
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    Arm Workout
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    Legs Workout
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    Full Body Workout

    Ultimate guide on how to do full body workout for beginners

    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

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 1
    Jumping Jacks15 Seconds
    Push-ups5 Reps
    Superman5 Reps
    Curtsy Lunges16 Reps (8 on each side)
    Cross Arm Crunches15 Reps
    Knee Push-ups10 Reps
    Side Plank (Left)20 Seconds
    Long Arm Crunches15 Reps
    Side Plank (Right)20 Seconds
    Day 2
    Jumping Jacks15 Seconds
    Push-ups6 Reps
    Russian Twist20 Reps (10 on each side)
    Lunges20 Reps (10 on each side)
    Mountain Climber20 Reps (10 on each sides)
    Left Lunge Knee Hops10 Reps
    Right Lunge Knee Hops10 Reps
    Plank35 Seconds
    Day 3
    Triceps Dips5 Reps
    Bird Dog26 Reps (13 on each side)
    Reverse Crunches25 Reps
    Donkey Kick (Left)13 Reps
    Donkey Kick (Right)13 Reps
    High Stepping20 Seconds
    Knee Push-ups12 Reps
    Side Plank (Left)25 Seconds
    Wall sit30 Seconds
    Side Plank (Right)25 Seconds

     

    Day 4
    Squats12 Reps
    Triceps Dips6 Reps
    Superman13 Reps
    Wise Arm Push-ups12 Reps
    Curtsy Lunges26 Reps (13 on each side)
    High Stepping20 Seconds
    Abdominal Crunches25 Reps
    Reverse Crunches25 Reps
    Plank35 Seconds

     

    Day 5

    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.

     

    Day 6
    Push-ups8 Reps
    Lunges30 Reps (15 on each side)
    Curtsy Lunges30 Reps (15 on each side)
    High Stepping25 Seconds
    Side Plank (Left)30 Seconds
    Long Arm Crunches30 Reps
    Bridge35 Seconds
    Side Plank (Right)30 Seconds
    Day 7
    Push-ups8 Reps
    Side Lunges30 Reps (15 on each side)
    Cross Arm Crunches30 Reps (15 on each side)
    One Leg Bridge30 Reps
    High Stepping30 Seconds
    Decline Push-ups8 Reps
    Wall Sit45 Seconds
    Plank45 Seconds

     

    Abs Workout

    Ultimate guide on how to do abs workout for beginners

    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

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 1
    Abdominal Crunches30 Reps
    Reverse Crunches30 Reps
    Cross Arm Crunches30 Reps
    Plank30 Seconds

     

    Day 2
    Sit-ups24 Reps
    Superman20 Reps
    Butt Bridge15 Reps
    Abdominal Crunches22 Reps
    Leg raises22 Reps
    Side Plank (Left)20 Seconds
    Side Plank (Right)20 Seconds

     

    Day 3
    Abdominal Crunches26 Reps
    Superman14 Reps
    Russian Twist44 Reps (22 on each side)
    Heel Touch20 Reps (10 on each side)
    Cobras25 Reps
    Plank35 Seconds

     

    Day 4
    Abdominal Crunches28 Reps
    Superman20 Reps
    Reverse Crunches28 Reps
    Butt Bridge16 Reps
    Leg Raises28 Reps
    Side Plank (Left)25 Seconds
    Side Plank (Right)25 Seconds

     

    Day 5

    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.

    Day 6
    Sit-ups26 Reps
    Superman24 Reps
    Russian Twist44 Reps (22 on each side)
    Butt Bridge24 Reps
    Leg Raises30 Reps
    Plank40 Seconds

     

    Day 7
    Superman15 Reps
    Reverse Crunches30 Reps
    Long Arm Crunches30 Reps
    Butt Bridge15 Reps
    Bicycles Crunches30 Reps
    Side Plank (Left)30 Seconds
    Side Plank (Right)30 Seconds

    Butt Workout

    Ultimate guide on how to do butt workout for beginners

    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

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 1
    Squats20 Reps
    Mountain Climber20 Reps
    Fire Hydrant Right10 Reps
    Butt Bridge15 Reps
    Side Hop10 Seconds

     

    Day 2
    Plie Squats24 Reps
    Donkey Kick (Left)10 Reps
    Donkey Kick (Right)10 Reps
    Froggy Glute Lifts22 Reps
    Wall Sit12 Seconds

     

    Day 3
    Squats25 Reps
    Fire Hydrant (Right)13 Reps
    Fire Hydrant (Left)13 Reps
    Butt Bridge20 Reps
    Backward Lunges26 Reps (13 on each side)
    Side Hop16 Seconds

     

    Day 4
    Mountain Climber16 Reps (13 on each side)
    Donkey Kick (Left)15 Reps
    Lunges14 Reps (7 on each side)
    Donkey Kick (Right)12 Reps
    Reverse Flutter Kicks30 Reps
    Wall Sit18 Seconds

     

    Day 5

    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.

    Day 6
    Squats22 Reps
    Donkey Kick (Left)13 Reps
    Scissors14 Seconds
    Donkey Kick (Right)13 Reps
    Foggy Glute Lifts30 Reps
    Reverse Flutter Kicks36 Reps (18 on each side)
    Side Hop20 Seconds

     

    Day 7
    Standing Glute Kickbacks36 Reps (18 on each side)
    Plie Squats24 Reps
    Mountain Climber18 Reps (9 on each side)
    Scissors12 Seconds
    Lunges16 Reps (8 on each side)
    Superman30 Reps
    Wall Sit22 Seconds

     

    Arm Workout (Triceps/Biceps)

    Ultimate guide on how to do biceps triceps workout for beginners

    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

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 1
    Arm Circles15 Reps
    Push-ups5 Reps
    Triceps Dips10 Reps
    Mountain Climber10 Reps
    Plank35 Seconds
    Day 2
    Triceps Dips15 Reps
    Cobras10 Reps
    Floor Triceps Dips10 Reps
    Plank35 Seconds

     

    Day 3
    Push-ups8 Reps
    Mountain Climber18 Reps (9 on each side)
    Cobras12 Reps
    Punches40 Seconds
    Plank35 Seconds

     

    Day 4
    Arm Circles20 Reps
    Triceps Dips18 Reps
    Push-up and Rotation10 Reps
    Plank35 Seconds

     

    Day 5

    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.

    Day 6
    Arm Circles25 Reps
    Push-ups12 Reps
    Triceps Dips20 Reps
    Floor Triceps Dips15 Reps
    Plank40 Seconds

     

    Day 7
    Mountain Climber26 Reps
    Cobras16 Reps
    Punches1 Minute
    Floor Triceps Dips16 Reps
    Plank45 Seconds

     

    Legs Workout

    Ultimate guide on how to do legs workout for beginners

    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

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 1
    Curtsy Lunges20 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 Sit20 Seconds

     

    Day 2
    Plie Squats25 Reps
    Side-lying Leg Lift (Left)17 Reps
    Side-lying Leg Lift (Right)17 Reps
    Tip Toe Squats25 Reps
    Wall Sit20 Seconds

     

    Day 3
    Side Lunges30 Reps
    Scissors30 Seconds (15 on each side)
    Split Squat (Left)18 Reps
    Split Squat (Right)18 Reps
    Wall Sit23 Seconds

     

    Day 4
    Curtsy Lunges36 Reps (18 on each side)
    Side-lying Leg Lift (Left)20 Reps
    Side-lying Leg Lift (Right)20 Reps
    Lunges36 Reps
    Wall Sit25 Seconds

     

    Day 5

    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.

    Day 6
    Plie Squats40 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 Sit28 Seconds

     

    Day 7
    Side-lying Leg Lift (Left)25 Reps
    Side-lying Leg Lift (Right)25 Reps
    Scissors46 Seconds
    Bulgarian Split Squat (Left)25 Reps
    Bulgarian Split Squat (Right)25 Reps
    Wall Sit30 Seconds

     

    Abs Workout Beginners Workout Plan Biceps Workout Butt Workout Full Body Workout Gym Workout Plan Gym Workout Plan for Beginners Legs Workout Triceps Workout
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