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The ULTIMATE Beginner's Workout Routine [FREE TRAINING PLAN]

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This is a program designed for absolute newbies at the gym. This is a medium intensity, high frequency training program that requires you to be at the gym thrice a week. You will hit each muscle group thrice a week, ensuring optimal gains as a beginner. If you have any doubts regarding how to perform any of the exercises listed below, I’d recommend you to consult a trainer or another experienced lifter to help you out the first few times. The last thing you would want to do is completely sabotage your gains by lifting the wrong way and running yourself into a crucial injury.

Also, don’t forget that the right nutrition and adequate sleep is extremely important for you to see the results that you’re looking for. Talk to a nutritionist and get your diet planned, and stick to it. If you’re looking for some free diet advice, feel free to hit me up on my Instagram and I’ll be glad to help. 
(https://www.instagram.com/shaumiks)

I’d recommend you to follow this program for the first 4-6 weeks at the gym and then switch to a slightly lower frequency and higher intensity program such as a Push/ Pull/ Legs split.

CHECK OUT THIS FREE P/P/L SPLIT:

After following this full body program for 4-6 weeks, make sure to do a deload week to give your body and nervous system some extra recovery time. Remember, you don’t want to end up with a severe injury and ruin all your hard work. Reduce your intensity by as much as 60% during the deload week and keep your workouts light.

Right below, is a list of some great basic compound movements that will help you pack on pounds of muscle if done the right way. Feel free to tweak the program here and there depending on what suits you best. If you really enjoy training this way and feel it’s perfect for you, continue with it, instead of moving on to a P/P/L split. After all, you’re more likely to see results following a program you like than one you have to struggle to keep up with.

BEST COMPOUND MOVEMENTS:

Chest:
Flat Barbell Bench Press
Flat Dumbbell Bench Press
Incline Bench Press
Wide Grip Push-ups

Back:
Wide Grip Lat Pulldowns
Bent-over Barbell rows
Pull-ups

Biceps:
Standing Barbell Bicep Curls
Standing Dumbbell Bicep Curls

Triceps:
Rope Triceps Pushdowns
Parallel Bar dips
Barbell skull-crushers
Cable Triceps Pushdowns

Shoulders:
Standing Overhead Barbell Shoulder Press
Seated Side Lateral Raises
Bent-over Rear-delt raises

Legs:
Squat (Quads)
Leg Press (Quads & Glutes)
Stiff-legged deadlifts (Hamstrings & Glutes)
Hamstring Curls (Hamstrings)
Standing Calf Raises (Calves)

Abdominals:
Leg Raises
Sit-ups
Planks

Full Body Training Plan (4-6 weeks)

Day 1: (Full Body)
-          10 mins light cardio and stretching.
-          Flat Barbell Bench Press (Chest) 15 – 12 – 10
-          Wide Grip Push-ups (Chest) 15 – 12 - 10
-          Wide Grip Lat Pulldowns (Back) 15 – 12 - 10
-          Standing Barbell Bicep Curls (Biceps) 12 – 10 - 10
-          Rope Triceps Pushdowns (Triceps) 12 – 10 - 10
-          Standing Overhead Barbell Shoulder Press (Shoulders) 15 – 12 - 12
-          Squat (Quads) 15 – 12 – 10 - 8
-          Hamstring Curls (Hamstrings) 12 – 10 - 10
-          Sit-ups (Abdominals) 15 – 15 – 15 – 15

Day 2: (Rest)

Day 3: (Full Body)

-          10 mins light cardio and stretching.
-          Flat Dumbbell Bench Press (Chest) 15 – 12 – 10
-          Bent-over Barbell rows (Back) 15 – 12 - 10
-          Pull-ups* (Back) 15 – 12 - 10
-          Standing Dumbbell Bicep Curls (Biceps) 12 – 10 - 10
-          Triceps Pushdowns (Triceps) 12 – 10 - 10
-          Standing Overhead Barbell Shoulder Press (Shoulders) 15 – 12 - 12
-          Leg Press (Quads) 15 – 12 – 10 - 8
-          Hamstring Curls (Hamstrings) 12 – 10 – 10
-          Calf Raises (Calves) 12 – 10 – 10
-          Planks (Abdominals) 4 X 30-40 second holds

Day 4: (Rest)

Day 5: (Full Body)

-          10 mins light cardio and stretching.
-          Flat Dumbbell Bench Press (Chest) 15 – 12 – 10
-          Wide Grip Push-ups (Chest) 15 – 12 - 10
-          Wide Grip Lat Pull Downs (Back) 15 – 12 - 10
-          Seated Dumbbell Bicep Curls (Biceps) 12 – 10 - 10
-          Parallel Bar Dips* (Triceps) 12 – 10 - 10
-          Standing Overhead Barbell Shoulder Press (Shoulders) 15 – 12 - 12
-          Hack Squat (Quads) 15 – 12 – 10 - 8
-          Calf Raises (Calves) 12 – 10 – 10 - 8
-          Sit-ups (Abdominals) 15 – 15 – 15 – 15

Day 6: (Rest)

Day 7: (Rest + 1 cheat meal)

 * Use an assist machine if you're not able to perform these exercises using your entire body weight.

During your deload week, make sure to not exceed 10 reps on any exercise and keep the intensity low. Your body needs this rest. After a week, get back to beast mode.

Here’s some basic diet advice:

-          Drink plenty of water.
-          Rely on high fiber carb sources such as oatmeal, whole grain breads, etc.
-          Do not consume too many sugary drinks/ juices.
-          Get an adequate amount of protein. Meat, eggs and skimmed milk are great sources.
-          Protein shakes on the go, are a great way to hit those protein goals. However, don’t overdo it.
-          Do not neglect getting in healthy fats from fish. Taking an omega 3-6-9 supplement is a great way to get in those good fats.



- Free Diet Plan
- Bulking/ Cutting Guidelines
- Supplements



Happy Lifting,

Shaumik Saha
(Admin)

INSTAGRAM: https://www.instagram.com/lift_fit_official
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