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:
- Squats: 3 sets of 10-12 reps
- Push-Ups (or modified push-ups): 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps each side
- Plank: 3 sets of 20-30 seconds
- 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:
- Deadlifts: 3 sets of 10-12 reps
- Dumbbell Chest Press: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Bicycle Crunches: 3 sets of 15-20 reps
- 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:
- Leg Press: 3 sets of 10-12 reps
- Seated Shoulder Press: 3 sets of 10-12 reps
- Cable Rows: 3 sets of 10-12 reps
- Russian Twists: 3 sets of 15-20 reps
- 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:
- Leg Raises: 3 sets of 10-12 reps
- Mountain Climbers: 3 sets of 15-20 reps
- 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.
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