Are you a weight training beginner? You don’t know how to start in the gym? Here’s a fitness program for beginners. The program consists of 3 workout days per week, each workout has 3 to 5 exercises, and it’s suitable for males as well as females.
Training Level: Beginner
Days Per Week: 3
Target Gender: Male & Female
Workout Schedule:
| Monday – Chest and Triceps | ||
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 12,10,10,10 |
| Incline Bench Press | 2 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Dip | 3 | Failure |
| Lying Tricep Extension | 3 | 10 |
| Notes in order to perform the right fitness program: | ||
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Tuesday: Rest Day
| Wednesday – Back and Biceps | ||
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Notes | ||
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Thursday: Rest Day
| Friday – Legs and Shoulders | ||
| Legs | ||
| Exercise | Sets | Reps |
| 45 Degree Leg Press | 4 | 12,10,10,10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Notes | ||
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Saturday and Sunday: Rest Days
