Weekly Gym Exercise Plan for Beginners

Weekly gym exercise plan tailored for beginners.

This plan focuses on full-body workouts, which are effective for building a strong foundation. Always warm up before starting and cool down after finishing your workouts.

Weekly Gym Exercise Plan for Beginners

Day 1: Full-Body Workout

Warm-Up:

  • 5-10 minutes of light cardio (brisk walking, jogging, or cycling)

Exercises:

  1. Squats: 3 sets of 10-12 reps
  2. Push-Ups (or modified push-ups): 3 sets of 10-12 reps
  3. Dumbbell Rows: 3 sets of 10-12 reps each side
  4. Plank: 3 sets of 20-30 seconds
  5. Lunges: 3 sets of 10-12 reps each leg

Cool-Down:

  • 5-10 minutes of stretching

Day 2: Rest or Active Recovery

  • Light activity such as walking, yoga, or stretching

Day 3: Full-Body Workout

Warm-Up:

  • 5-10 minutes of light cardio

Exercises:

  1. Deadlifts: 3 sets of 10-12 reps
  2. Dumbbell Chest Press: 3 sets of 10-12 reps
  3. Lat Pulldowns: 3 sets of 10-12 reps
  4. Bicycle Crunches: 3 sets of 15-20 reps
  5. Step-Ups: 3 sets of 10-12 reps each leg

Cool-Down:

  • 5-10 minutes of stretching

Day 4: Rest or Active Recovery

  • Light activity such as walking, yoga, or stretching

Day 5: Full-Body Workout

Warm-Up:

  • 5-10 minutes of light cardio

Exercises:

  1. Leg Press: 3 sets of 10-12 reps
  2. Seated Shoulder Press: 3 sets of 10-12 reps
  3. Cable Rows: 3 sets of 10-12 reps
  4. Russian Twists: 3 sets of 15-20 reps
  5. Calf Raises: 3 sets of 12-15 reps

Cool-Down:

  • 5-10 minutes of stretching

Day 6: Cardio and Core

Warm-Up:

  • 5-10 minutes of light cardio

Cardio:

  • 20-30 minutes of moderate-intensity cardio (running, cycling, rowing)

Core Exercises:

  1. Leg Raises: 3 sets of 10-12 reps
  2. Mountain Climbers: 3 sets of 15-20 reps
  3. Plank with Shoulder Tap: 3 sets of 10-12 reps each side

Cool-Down:

  • 5-10 minutes of stretching

Day 7: Rest

  • Complete rest or light activity

Tips for Success

  • Focus on proper form to avoid injuries.
  • Start with lighter weights and gradually increase as you get stronger.
  • Stay hydrated and maintain a balanced diet.
  • Listen to your body and rest if you feel overly fatigued or sore.

This plan provides a balanced approach to strength training and cardio, ensuring you build a solid fitness foundation. Adjust exercises and weights according to your fitness level and progress over time.

For more follow our social media or to stay up to date subscribe to our website