Full Body Workout Plan for Beginners - Goal: Build Muscle
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| Full Body Workout Plan for Beginners |
Full Body Workout Plan for Beginners - Goal: Build Muscle
Beginner Full Body Workout Plan - Focus: Muscle Building
Main Goal: Muscle Growth
Workout Type: Full Body
Training Level: Beginner
Program Duration: 6 weeks
Days per Week: 3
Workout Duration: 30-45 minutes
Equipment Needed: Dumbbells, Barbells, EZ Bar, Cables
Target Audience: Men and Women
Workout Description
This beginner-friendly Full Body workout, , focuses on mastering fundamental exercises essential for building strength and muscle.
👉 Primary Goal: Perfect your form on the most important gym movements.
If you’re unsure about any exercise, watch instructional videos available online to ensure proper technique. Each exercise should be performed with a controlled tempo:
- Lifting phase (up): Count "1 one-thousand, 2 one-thousand."
- Lowering phase (down): Count "1 one-thousand, 2 one-thousand."
✅ Recommended Weight: Choose a moderate resistance level, allowing you to barely complete the maximum reps on the last set.
🎯 Key Tip: Focus on flawless execution rather than heavy weights. Form is critical at this stage.
Track Your Progress: Use a notebook to log your weights and repetitions for each session.
🙌 Motivational Reminder: Don’t feel discouraged by others in the gym. Everyone starts somewhere—often with lighter weights than you might think.
Beginner Full Body Workout Plan
Perform this workout 3 times per week on a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday schedule.
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 10-15 |
| Stiff-Leg Deadlift | 3 | 10-15 |
| Seated Calf Raise | 2 | 15-20 |
| Barbell Bench Press | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Press | 2 | 8-12 |
| Standing Alternating Dumbbell Curl | 2 | 8-12 |
| Tricep Pushdown (EZ or Cambered Bar) | 2 | 8-12 |
Master these movements, stick to the program, and watch your strength and form improve over time!