The Best Workout Plan for Beginners

Starting a fitness journey can be a bit overwhelming, especially if you're new to working out and don’t have the knowledge of proper workout plans and exercises. You might hit the gym and find your trainer is too busy to guide you, leaving you to stick to the exercises you already know—most likely the basic ones—and not always with the right form. This can be frustrating and discouraging, right?

Well, today I’ve got some great news for all the beginners out there! I’m sharing a simple, effective, and absolutely amazing workout split that will help you see real gains, and most importantly, make you feel confident that you’re doing things the right way in the gym. This plan is designed to ensure that you're working out the right muscle groups each day, with the correct exercises, so you can make steady progress!




We’ve got seven days in a week, and I’m going to walk you through exactly what muscles to target and how many exercises to do each day. Let's dive in!


Monday: Back & Biceps

You’re starting off strong on Monday, but here’s the thing: While many people head straight for chest day, we’re going to focus on your back and biceps instead. Why? Because having a strong back is essential for overall strength, posture, and muscle balance!

For Monday’s workout:

Back: 5 exercises to hit your lats, traps, and lower back.

Biceps: 2 exercises to grow those biceps and give you those well-defined arms.

If you’re not sure what exercises to do, feel free to DM me on Instagram! I’ll make sure you get a proper exercise plan with step-by-step instructions.


Tuesday: Shoulders & Forearms

Next up: shoulders! Strong shoulders are crucial for maintaining a balanced physique, and they’re involved in nearly every upper body movement. Don’t forget to hit those forearms as well—they play a big role in grip strength and overall arm development.

For Tuesday’s workout:

Shoulders: 5 exercises targeting all three deltoid muscles—front, middle, and rear.

Forearms: One great forearm superset to increase strength and size.


Wednesday: Chest & Triceps

Now it’s time to build that chest! On Wednesday, we’ll focus on exercises that hit the middle, upper, and lower chest, giving you a well-rounded look. And, of course, don’t forget to hit your triceps—they’re key to overall arm development.

For Wednesday’s workout:

Chest: 5 exercises to target your middle, incline, and decline chest.

Triceps: 2 exercises to add mass and definition to your triceps.


Thursday: Rest Day

Rest is just as important as the workouts themselves! Thursday is your day to recover and let your muscles repair. Take it easy, eat well, and give your body the fuel it needs to recover and grow stronger.

On your rest day:

Focus on eating healthy, nutrient-dense foods.

Stay hydrated.

Get enough sleep to allow your muscles to recover and rebuild.


Friday: Legs & Abs

It’s time for one of the toughest—and most rewarding—workouts: leg day! Your legs are the biggest muscle group in your body, so working them will help you build overall strength and improve your posture. But don’t skip your abs—strong core muscles are vital for stability and balance.

For Friday’s workout:

Legs: 6 intense exercises to target your quads, hamstrings, glutes, and calves.

Abs: One perfect superset to work your core and get your abs shining!


Saturday: Arms

You might feel like skipping the gym after leg day, but trust me—you don’t want to miss Saturday’s workout! It’s all about arms today, and we’re going to cover your biceps, triceps, and forearms for a complete arm workout.

For Saturday’s workout:

Biceps: 3 exercises to build mass and strength.

Triceps: 3 exercises to sculpt and define those arms.

Forearms: 2 exercises to enhance grip strength and forearm size.


Sunday: Cheat Meal & Rest

You made it to Sunday, and now it’s time to enjoy yourself a little! While you’ve been working hard all week, Sunday is your opportunity to relax and indulge in one cheat meal. Remember, it's not a cheat day—just one meal, and then get back to healthy eating!

On your Sunday:

Enjoy that one cheat meal without going overboard.

Take time to rest and recover for the week ahead.


And that’s it! This 7-day workout split is designed to help you build a solid foundation and make noticeable progress as a beginner. Remember, consistency is key, and with the right plan, you’ll be on your way to achieving your fitness goals.

If you have any questions or need more details on specific exercises, don’t hesitate to reach out to me on Instagram. I’m here to help you every step of the way!

Now get out there, hit those workouts, and start seeing the results you deserve! 💪


Happy lifting!

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