Gym Workout Plans For Beginners (How To Get Fit in 2023)
Day 1: Chest and Triceps Workouts
The first day for your Beginner workout training plan start from chest and triceps workout training plans which is easy for beginners we start from lighter Weight to challenging weights this will help to make our core strongerBarbell Bench Press: Start with a warm-up set of lighter weights, then perform 3 sets of 8-10 reps with a challenging weight.
Dumbbell Flyes: Grab a pair of dumbbells and lie on a flat bench. Perform 3 sets of 10-12 reps, focusing on a controlled range of motion.
Dumbbell Flyes: Grab a pair of dumbbells and lie on a flat bench. Perform 3 sets of 10-12 reps, focusing on a controlled range of motion.
Tricep Dips: Use parallel bars or a bench to perform dips. Do 3 sets of 10-12 reps, keeping your body upright and elbows tucked close to your sides.
Overhead Tricep Extension: Grab a dumbbell and hold it overhead with both hands. Lower the weight behind your head, keeping your upper arms stationary. Perform 3 sets of 10-12 reps.
Pull-ups or Lat Pulldowns: If you can do pull-ups, aim for 3 sets of 8-10 reps. If not, use a lat pulldown machine and perform 3 sets of 8-10 reps, gradually increasing the weight.
Bent-Over Rows: Hold a barbell with an overhand grip, hinge at the hips, and row the weight towards your lower chest. Do 3 sets of 8-10 reps.
Barbell Curls: Stand upright with a barbell in your hands, palms facing forward. Curl the weight up towards your shoulders, squeezing your biceps. Perform 3 sets of 10-12 reps.
Hammer Curls: Hold a pair of dumbbells with your palms facing your body. Curl the weights up, focusing on the outer part of your biceps. Do 3 sets of 10-12 reps.The third day for your Beginner workout training plan start from legs and shoulders workout training plans
Squats: With a barbell on your upper back, squat down as low as you can while maintaining proper form. Perform 3 sets of 8-10 reps.
Lunges: Take a step forward and lower your body until your front knee is at a 90-degree angle. Alternate legs and do 3 sets of 10-12 reps.
Shoulder Press: Hold dumbbells at shoulder height, palms facing forward. Press the weights overhead and lower them back down. Do 3 sets of 8-10 reps.
Lateral Raises: Hold dumbbells at your sides and lift them out to the sides until they're parallel to the floor. Control the movement and perform 3 sets of 10-12 reps.
Deadlifts: Start with a warm-up set, then perform 3 working sets of 8-10 reps, gradually increasing the weight. Focus on maintaining proper form and engaging your posterior chain.
Push-ups: Perform 3 sets of 10-12 reps, either on your toes or knees, depending on your strength level. Keep your body in a straight line and lower your chest close to the ground.
Squat Jumps: Start with a squat, then explode upward, jumping as high as you can. Land softly and immediately go into the next rep. Do 3 sets of 10-12 reps.
Bent-Over Dumbbell Rows: Bend at the hips with a dumbbell in each hand, palms facing inwards. Row the weights up towards your lower chest while keeping your back flat. Perform 3 sets of 10-12 reps.The sixth day for your Beginner workout training plan start from full body strength workout training plans
Engage in low impact activities such as walking, yoga, or stretching to promote recovery and relaxation. This day allows your body to rest while still staying active.
Overhead Tricep Extension: Grab a dumbbell and hold it overhead with both hands. Lower the weight behind your head, keeping your upper arms stationary. Perform 3 sets of 10-12 reps.
Day 2: Back and Biceps workouts
The second day for your Beginner workout training plan start from Back and Bicep workout training plans.Pull-ups or Lat Pulldowns: If you can do pull-ups, aim for 3 sets of 8-10 reps. If not, use a lat pulldown machine and perform 3 sets of 8-10 reps, gradually increasing the weight.
Bent-Over Rows: Hold a barbell with an overhand grip, hinge at the hips, and row the weight towards your lower chest. Do 3 sets of 8-10 reps.
Barbell Curls: Stand upright with a barbell in your hands, palms facing forward. Curl the weight up towards your shoulders, squeezing your biceps. Perform 3 sets of 10-12 reps.
Hammer Curls: Hold a pair of dumbbells with your palms facing your body. Curl the weights up, focusing on the outer part of your biceps. Do 3 sets of 10-12 reps.
Day 3: Legs and Shoulders workouts
Squats: With a barbell on your upper back, squat down as low as you can while maintaining proper form. Perform 3 sets of 8-10 reps.
Lunges: Take a step forward and lower your body until your front knee is at a 90-degree angle. Alternate legs and do 3 sets of 10-12 reps.
Shoulder Press: Hold dumbbells at shoulder height, palms facing forward. Press the weights overhead and lower them back down. Do 3 sets of 8-10 reps.
Lateral Raises: Hold dumbbells at your sides and lift them out to the sides until they're parallel to the floor. Control the movement and perform 3 sets of 10-12 reps.
Day 4: Cardio and Core workouts
The fourth day for your Beginner workout training plan start from cardio and core workout training plans
Perform 30 minutes of moderate-intensity cardio. This can include running, cycling, swimming, or any other activity that gets your heart rate up.
Plank: Get into a push-up position and hold your body in a straight line, supporting yourself on your forearms. Hold for 30-60 seconds, rest for 30 seconds, and repeat for 3 sets.
Russian Twists: Sit on the floor with your knees bent and feet off the ground. Twist your torso from side to side, touching the floor with your hands. Do 3 sets of 10-12 reps per side.
Perform 30 minutes of moderate-intensity cardio. This can include running, cycling, swimming, or any other activity that gets your heart rate up.
Plank: Get into a push-up position and hold your body in a straight line, supporting yourself on your forearms. Hold for 30-60 seconds, rest for 30 seconds, and repeat for 3 sets.
Russian Twists: Sit on the floor with your knees bent and feet off the ground. Twist your torso from side to side, touching the floor with your hands. Do 3 sets of 10-12 reps per side.
Day 5: Full Body Strength workouts
The fifth day for your Beginner workout training plan start from full body strength workout training plansDeadlifts: Start with a warm-up set, then perform 3 working sets of 8-10 reps, gradually increasing the weight. Focus on maintaining proper form and engaging your posterior chain.
Push-ups: Perform 3 sets of 10-12 reps, either on your toes or knees, depending on your strength level. Keep your body in a straight line and lower your chest close to the ground.
Squat Jumps: Start with a squat, then explode upward, jumping as high as you can. Land softly and immediately go into the next rep. Do 3 sets of 10-12 reps.
Bent-Over Dumbbell Rows: Bend at the hips with a dumbbell in each hand, palms facing inwards. Row the weights up towards your lower chest while keeping your back flat. Perform 3 sets of 10-12 reps.
Day 6: Active Rest Day
Engage in low impact activities such as walking, yoga, or stretching to promote recovery and relaxation. This day allows your body to rest while still staying active.
Day 7: HIIT (High-Intensity Interval Training)
The seventh day for your Beginner workout training plan start from HIIT(HIGH-Interval Training workout) training plans
Engage in low impact activities such as walking, yoga, or stretching to promote recovery and relaxation. This day allows your body to rest while still staying active.
Perform a series of intense exercises for 30 seconds each, followed by 30 seconds of rest. Repeat for a total of 4-5 rounds.Example exercises include burpees, mountain climbers, jump squats, high knees, and plank jacks. Customize the exercises based on your preferences and fitness level.
Remember to warm up before each workout with dynamic stretches or light cardio, and cool down with static stretches afterward. Adjust the weights and repetitions based on your fitness level and gradually increase the intensity as you progress. Stay hydrated throughout your workouts and listen to your body to prevent injuries.
A training plan is a series of structured workouts that are designed to help you achieve a specific fitness goal. Training plans typically include a variety of different exercises, and they can be tailored to your individual fitness level and goals.Engage in low impact activities such as walking, yoga, or stretching to promote recovery and relaxation. This day allows your body to rest while still staying active.
Perform a series of intense exercises for 30 seconds each, followed by 30 seconds of rest. Repeat for a total of 4-5 rounds.Example exercises include burpees, mountain climbers, jump squats, high knees, and plank jacks. Customize the exercises based on your preferences and fitness level.
Remember to warm up before each workout with dynamic stretches or light cardio, and cool down with static stretches afterward. Adjust the weights and repetitions based on your fitness level and gradually increase the intensity as you progress. Stay hydrated throughout your workouts and listen to your body to prevent injuries.
FAQ
What is a training plan?
How do I choose a training plan?
There are a few things to consider when choosing a training plan. First, you need to decide what your fitness goals are. Are you looking to lose weight, improve your cardiovascular health, or train for a specific event? Once you know your goals, you can start to look for a training plan that is designed to help you achieve them.You also need to consider your fitness level. If you are a beginner, you will need to choose a plan that is appropriate for your level of experience. If you are more experienced, you can choose a more challenging plan.Finally, you need to consider your schedule. How much time can you commit to working out each week? Training plans vary in length, so you need to find one that fits your schedule.
What happens if I miss a workout?
If you miss a workout, don't beat yourself up about it. Just pick up where you left off and continue with the plan. If you miss too many workouts, you may need to adjust the plan to fit your new schedule.Do I have to complete an entire workout to receive credit for it?No, you don't have to complete an entire workout to receive credit for it. If you have to stop a workout early, just record your progress and move on to the next workout.
What are the benefits of following a training plan?
There are many benefits to following a training plan. First, it can help you stay motivated and on track. Second, it can help you avoid injuries by gradually increasing your intensity and volume. Third, it can help you reach your fitness goals faster.
Where can I find workout training plans?
There are many places where you can find workout training plans. You can find them online, in magazines, and at your local gym. There are also many apps and software programs that can help you create your own training plan.
This is the end of our Workout Training Plans hope you like it stay tuned for more in future.
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