2 Most Effective Workouts for Beginners

As we mentioned in the previous article, there are two types of scheduling muscle group training: split and full-body. Each one has its right to exist in your workout routine. Talking about workouts for beginners, we suggest you try both types and choose the one that is the most comfortable for you. Let’s see what is offered!

Best Workouts for Beginners

Used Modes of Workouts for Beginners

The first mode: classic or medium-intensive

The mode in which the exercise is performed for about 12 repetitions in the set. Note: repetitions are not correct marker and when it comes to 12 repetitions – this equivalent time of approximately 25 seconds. 

The rest time between working sets should be such that to

perform the following without significantly reducing the number of repetitions in the set, with the same weight. For example, in 1 working set, failure occurred at 12 repetitions, and in the next at 10-11.

A working set is an approach to a projectile in which an arbitrary failure occurs (impossibility is technically correct, with a given amplitude to perform another repetition). In the mode in which the working range is approximately 12 repetitions – this is approximately 65-70% from a single-repeated maximum (1RM). 1RM can be roughly determined by knowing your working weight in this exercise for 6 reps per failure and add 20% to it.

For example, you can do a bench press with a barbell weighing 80 kg for 6 reps. Thus, 1RM maximum is approximately 95 kg, and for 12 repetitions – approximately 65 kg. In this mode, due to high acidification

cells with hydrogen ions, exercises in the framework of gym workout plan for beginners are performed alternately, i.e., at first on one muscle group, and after that on another.

After the joint warm-up, the estimated working weight with which you must perform a given number of repetitions is 60 kilograms. The number of repetitions in the working set(s) is 12.

We approach the projectile and perform a bench press with an empty bar in 15-20 repetitions. After resting for about 1 minute, increase the projectile weight to 30-35 kg for 6-8 reps.

Then, after resting for about 1.5 minutes, increase the weight of the projectile to 45-50 kg for 5-6 repetitions. After resting for about 1.5 minutes, increase the weight of the projectile up to 60 kg, and carry out the set to a complete failure. Further rest, which will allow you to perform the following set with the same weight with approximately the same number of repetitions. The rest between working sets can be 5-7 minutes!

The second mode: Strength or high-intensity men’s workout for beginners

These workouts for beginners are performed in the range of 6-8 reps. The pace of execution is normal, the amplitude of movement is complete, but without relaxation of the target muscle group. Exercises are performed mainly with free weights.

Weight of the projectile approximately 80-85% of 1RM. Rest time between working sets should be such that the following set is carried out without a significant reduction in the number of repetitions, with the same weight.

Example. The estimated projectile weight in the working set of 6-8 repetitions is 80 kg. After the joint warm-up, we approach the projectile, and

we perform a bench press with an empty bar in 15-20 repetitions. After resting for about 1 minute, increase the weight of the projectile to 35-40 kg for 6-8 repetitions. Then, after resting for about 1.5 minutes, increase the weight of the projectile to 55-60 kg for 5-6 repetitions. After resting for about 1.5 minutes, the increased weight of the projectile is up to 80 kg, and we follow the set to complete failure and after rest, allowing recovery, the next working set (if provided by your gym workout plan for beginners).

Next, the following exercise is performed on the same muscle group, because the degree of acidification of muscle fiber with such a number of repetitions is not significant. In this mode, exercises for one muscle group are executed sequentially, one after another.

Split workouts for beginners (for 3 days)

Day #1

Training takes place in the classic medium-intensive mode in 12 repetitions in two working sets. Normal pace (approximately 2 seconds/1 repetition), the amplitude of movement is complete, but without relaxation of the target muscle group, i.e., in multi-joint exercises do not straighten the limb (do not straighten the arm at the elbow, the leg at the knee).

Example. Bench press. Estimated working weight with which you

must perform a given number of repetitions of 60 kilograms. The number of repetitions in the working set(s) is 12. After the joint warm-up, we approach the projectile and perform a bench press with an empty bar in

15-20 repetitions.

After resting for about 1 minute, increase the weight of the projectile to 30-35 kg. Then, after resting for about 1.5 minutes, increase the weight to 45-50 kg. After resting for about 1.5 minutes, increase the weight to 60 kg, and carry out the set to a complete failure.

Further rest, which will allow you to perform the following set with the same weight with approximately the same number of repetitions. The rest between working sets can be 5-7 minutes. The next executed

exercise is for the next muscle group.

BACK – TRICEPS – BICEPS

The number of working sets – 2

After the warm-up, the exercise is to raise the legs in the position of the hang (hanging leg raises) – 2 sets of 15 repetitions.

• BACK. Exercise – pulldown with a wide grip.
• TRICEPS. Exercise – parallel bar dips with a narrow grip.
• BICEPS. Exercise – standing biceps curls with a barbell.

After biceps exercise, rest before the next lap for about 5-7 minutes.

• BACK. Exercise – bent-over rowing.
• TRICEPS. Exercise – triceps extensions.
• BICEPS. Exercise – incline biceps curls with dumbbells.
• CALVES. Exercise – calf raise in the machine.

Day #2

Training takes place in the classic medium-intensive mode in 12 repetitions in two working sets. Normal execution pace (approximately 2 seconds/1 repetition), the amplitude of movement is complete, but without relaxation of the target muscle group, i.e., in multi-joint exercises do not straighten the limb (do not straighten the arm at the elbow, the leg at the knee).

The rules are the same as in the previous days.

CHEST – LEGS – SHOULDERS

The number of working sets is two.

• After warming up, perform 2 sets of twisting crunches.
• CHEST. Exercise – bench press.
• SHOULDERS. Exercise – upright rows.
• LEGS. Exercise – leg press.
• CHEST. Exercise – incline bench press in the Smith machine.
• SHOULDERS. Exercise – lateral raises.
• LEGS. Exercise – walking lunges (12-14 steps).
• SHOULDERS. Exercise – dumbbell front raise.
• Exercise – hyperextension – 2 sets of 30 reps.

Day #3

This beginner men’s workout is carried out in a high-intensity strength mode in the range of 6-8 repetitions in two working sets. The pace of execution is normal, the amplitude of movement is complete, but without relaxation of the target muscle group. Exercises are performed primarily with free weights. Projectile weight is approximately 80-85% of 1RM.

Example. The estimated projectile weight in the working set of 6-8 repetitions is 80 kg. After the joint warm-up, we approach the projectile and

perform a bench press with an empty bar in 15-20 repetitions.

After resting for about 1 minute, increase the weight of the projectile to 35-40 kg. Then, after resting for about 1.5 minutes, increase the weight of the projectile to 55-60 kg. After resting for about 1.5 minutes, increase the weight of the projectile to 80 kg, and carry out the set to a complete failure.

Further rest, which will allow you to perform the following set with the same weight with approximately the same number of repetitions. The rest between working sets can be 3-5 minutes. The next exercise is executed on the same muscle group.

BACK – TRICEPS – BICEPS 

After the warm-up, crunches for 30 repetitions follow.

• BACK. Exercise – pull-ups in the gravitron.
• BACK. Exercise – dumbbell bent-over rowing.
• TRICEPS. Exercise – parallel bar dips with a narrow grip.
• TRICEPS. Exercise – bench press with a narrow grip.
• BICEPS. Exercise – standing alternating concentration curls.
• BICEPS. Exercise – “hammer” biceps curls.
• TRAPEZIUS. Exercise – shoulder shrugs.

Full body

Modes used for these workouts for beginners are the same as for the split training: classic/medium-intensive and strength/high-intensity.

Day #1

Training takes place in a classic, medium-intensive mode in 12 repetitions in two working sets. Training is best done every other day. The execution pace is normal (about 2 seconds/1 repetition). The amplitude of movement is complete, but without relaxation of the target muscle group, i.e., in multi-joint exercises do not straighten the limb (do not straighten the arm at the elbow, the leg at the knee).

Example. Bench press. Estimated working weight with which you

must perform a given number of repetitions with 60 kilograms. The number of repetitions in the working set is 12. After the joint warm-up, we approach the projectile and perform a bench press with an empty bar in 15-20 repetitions.

After resting for about 1 minute, increase the weight of the projectile to 30-35 kg for 6-8 reps. Then, after resting for about 1.5 minutes, increase the weight of the projectile to 45-50 kg for 5-6 reps. After resting for about 1.5 minutes, increase the weight of the projectile to 60 kg, and carry out the set to a complete failure. Further rest, which will allow the following

set with the same weight with approximately the same number of repetitions.

The rest between working sets can be 5-7 minutes.

After the joint warm-up, perform 2 sets of 30 reps of hanging leg raises.

• CHEST. Exercise – incline dumbbell press.
• BACK. Exercise – pulldown with a narrow grip.
• SHOULDERS. Exercise – lateral raises.
• BICEPS. Exercise – supinated biceps curls
• TRICEPS. Exercise – narrow grip parallel bar dips.
• SHOULDERS. Exercise – incline dumbbell front raise.
• LEGS. Exercise – leg press in the machine.
• SHOULDERS. Exercise – Lee Haney upright row.
• TRAPEZIUS. Exercise – shoulder shrugs.

Day #2

Training is carried out in a high-intensity, strength mode in the range of 6-8 reps in two working sets. The pace of execution is normal, the amplitude of movement is complete, but without relaxation of the target muscle group.

Exercises are performed primarily with free weights. Projectile weight is approximately 80-85% of 1RM.

Example. The estimated projectile weight in the working set of 6-8 repetitions is 80 kg. After the joint warm-up, we approach the projectile and

we perform a bench press with an empty bar in 15-20 repetitions.

After resting for about 1 minute, increase the weight of the projectile to 35-40 kg for 6-8 repetitions. Then, after resting for about 1.5 minutes, increase the weight of the projectile to 55-60 kg for 5-6 repetitions. After resting for about 1.5 minutes, increase projectile weight up to 80 kg and carry out the approach to a complete failure.

The number of warm-up and lead-in sets may be different. Further rest, which will allow you to perform the following set with the same weight

with approximately the same number of repetitions.

The rest between working sets can be 3-5 minutes.

After the joint warm-up, perform 2 sets of 30 reps of twisting crunches.

• CHEST. Exercise – bench press.
• BACK. Exercise – bent-over rowing.
• SHOULDERS. Exercise – shoulder press with dumbbells.
• BICEPS. Exercise – standing EZ bar biceps curls.
• TRICEPS. Exercise – narrow grip bench press.
• LEGS. Exercise – squats.
• CALVES. Exercise – calf raise.

Day #3

This training day from our workouts for beginners plan is held in a classic, medium-intensive mode in 12 repetitions in two working sets. Training is best done every other day. The execution pace is normal (about 2 seconds/1 repetition). The amplitude of movement is complete, but without relaxation of the target muscle group, i.e., in multi-joint exercises do not straighten the limb (do not straighten the arm at the elbow, the leg at the knee).

Example. Bench press. Estimated working weight with which you

must perform a given number of repetitions with 60 kilograms. The number of repetitions in the working set is 12. After the joint warm-up, we approach the projectile and perform a bench press with an empty bar in 15-20 repetitions.

After resting for about 1 minute, increase the weight of the projectile to 30-35 kg for 6-8 reps. Then, after resting for about 1.5 minutes, increase the weight of the projectile to 45-50 kg for 5-6 reps. After resting for about 1.5 minutes, increase the weight of the projectile to 60 kg, and carry out the set to a complete failure. Further rest, which will allow the following set with the same weight with approximately the same number of repetitions.

The rest between working sets can be 5-7 minutes.

After the joint warm-up, do crunches in 2 sets of 30 reps.

• CHEST. Exercise – incline bench press.
• BACK. Exercise – wide grip pulldown.
• SHOULDERS. Exercise – lateral cable raises.
• BICEPS. Exercise – biceps curls in the Scott machine.
• TRICEPS. Exercise – triceps extension.
• LEGS. Exercise – hack squat.
• LEGS. Exercise – hamstring curls.
• Exercise – hyperextension – 2 sets of 30 reps.

Try these types of workouts for beginners and share your results!