Beginner Workouts
We offer a huge range of free workout plans designed specifically for beginners. Find the best workout for your fitness goal, training style, and equipment access. We also offer the largest and most comprehensive database of free video exercise guides to help you learn how to perform exercises using correct technique.
What's New
8-Week Fat Loss Program for Adults 40+
Lose fat, preserve muscle, and feel stronger after 40 with this 8-week workout program designed to support fitness, mobility, and healthy aging.
View Workout
4-Day At-Home Glute Building Workout
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
View Workout
8 Week Fat Loss Workout for Beginners
This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery.
View WorkoutAll Beginner Workouts
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery.
This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle.
Lose fat, preserve muscle, and feel stronger after 40 with this 8-week workout program designed to support fitness, mobility, and healthy aging.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
This 4-day workout plan combines weight training and cardio to help you get leaner! Each day is separated into upper and lower body sessions with core work mixed into both.
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting its effectiveness.
This 4 day workout will help you stretch sleeves, build mass, and bump up that number on the scale. You'll also learn about proper nutrition for your mass building goals.
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour.
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
New to the gym scene? This first part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
In this edition of a series of Planet Fitness appropriate workouts, we provide a Push/Pull/Legs workout one could do with the equipment at Planet Fitness.
Get out of the gym and into the great outdoors this spring/summer with this full body kettlebell circuit workout you can perform anywhere! Check it out!
A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
If you're looking to switch up your traditional training, but would still like to burn fat and gain muscle, maybe it's time to consider kettlebell training.
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
Just starting off or need a break from the weights? This 3 day bodyweight workout routine covers all the basics and will provide you with a good foundation.
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
New to the gym scene? This second part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
New to the gym scene? This third part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week.
This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
Building The Beginner is a 6 week program that lays the foundation for heavier lifting. A detailed training plan with instructional videos makes it easy to follow!
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
Don't let closed gyms and quarantine hold you back from reaching your goals. These 5 at-home workouts will keep you on track, all with minimal to no equipment.
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.
New to lifting? Start here. This is a novice quick start guide that will move you from day 1 to day 60, providing you with specific advice and workouts.
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
