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.

All Beginner Workouts

Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
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.
5.2M Reads 1.3K Comments
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting its effectiveness.
6.5M Reads 2.1K Comments
3 Day Muscle Building Workout For Beginners
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.
3.1M Reads 1.4K Comments
Planet Fitness Workout: 3 Day Full Body Machines & Dumbbells Only
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.
864.5K Reads 149 Comments
6 Day Push/Pull/Legs Planet Fitness Workout
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.
267K Reads 54 Comments
Beginner Full-Body Workout
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
1.1M Reads 395 Comments
Start from Scratch: 6 Week Complete Beginner Program
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.
542.9K Reads 108 Comments
5 Day Body Part Split Planet Fitness Workout
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.
327K Reads 49 Comments
Muscular man in red tank doing single arm hammer curls at gym.
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
733.3K Reads 83 Comments
12 Week Full Body Workout Routine for Beginners
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.
2M Reads 721 Comments
4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)
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.
303K Reads 56 Comments
Fit female foam rolling on the floor in the gym
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.
46.6K Reads 2 Comments
3 Day Workout Routine and Diet for Beginners
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!
164.6K Reads 42 Comments
2 Day Simple A/B Split by Steve
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.
790.9K Reads 359 Comments
Rapidly Build Strength And Size
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.
675.8K Reads 271 Comments
The Ex-Hardgainer Workout And Eating Plan
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
877.4K Reads 752 Comments
3 Day Full Body Beginner Kettlebell Workout
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
109.9K Reads 7 Comments
Starting Strong: The Ultimate 8 Week Workout for Beginners
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!
272.1K Reads 93 Comments
Full Body Kettlebell at Home (or Anywhere) Circuit Workout
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!
114.1K Reads 15 Comments
Long Cycle Beginner Muscle Building Workout
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.
450.7K Reads 51 Comments
Woman in red shorts and black sports bra doing sumo squats.
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.
32.9K Reads 2 Comments
Athletic man doing dumbbell lunges in the gym
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
59.7K Reads 2 Comments
Start from Scratch: Phase 2 of the Complete Beginner's Program
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.
135.1K Reads 33 Comments
Phase 3 of the Complete Beginner’s Program
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.
109.6K Reads 39 Comments
September Starter Workout: 4 Week Beginner Workout Routine
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
102.5K Reads 10 Comments
Bodyweight Basics: 3 Day Bodyweight Workout Plan
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.
182.3K Reads 8 Comments
8 Week Novice Quick Start Workout
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.
924.8K Reads 275 Comments
Push/Pull Sample Planet Fitness Workout
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
33.8K Reads 4 Comments
Introduction To Bodybuilding Workout
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.
212.8K Reads 124 Comments
Kettlebell Exercises That Burn Fat And Build Muscle
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.
110.3K Reads 4 Comments
Beginner Shoulder Workout
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.
423.7K Reads 85 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
87.7K Reads 11 Comments
Rippetoe Wichita Falls Novice Program
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.
139.5K Reads 186 Comments
Building The Beginner: Foundation for Muscle & 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!
163.5K Reads 6 Comments
Beginner Tricep Workout
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
181.8K Reads 36 Comments
Phase Training Pt. 2: 5 Week Workout to Build Muscle Size
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!
63.2K Reads 11 Comments
Beginner Bicep Workout
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.
274.6K Reads 241 Comments
Phase Training Pt.1: 5 Week Primer Workout for Muscle Size
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!
107K Reads 27 Comments
A Better Body: 8 Week Fast Start 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.
175.9K Reads 13 Comments