Beginner training plan

You just wanna start, but no idea how to? Do you think you are not good enough for a regular training plan? You have never even been to a gym? This is what you are looking for!

If you are a beginner, you should not follow any advanced workout routine, simply because your body is not prepared for it. You may be a good runner or swimmer, perhaps you punched the hell out of everyone in high-school, or you can open a jar without making weird faces, these all won’t matter, because your muscles are not prepared for a proper hypertrophy training.

In 24 days you will be ready for any kind of advanced training plan. Sounds promising, right?

1st phase: getting to know the weights (10 days)

Day 1 – workout

1. warm-up
2. lateral pull-down 21 + 15 + 3×10
3. barbell bench press 21 + 15 + 3×10
4. cable push down 21 + 15 + 3×10
5. standing lateral raises 21 + 15 + 3×12
6. stretching

Day 2 – rest

Day 3 – workout

1. warm-up
2. Smith squat 21 + 15 + 3×10
3. standing calf raise 21 + 18 + 15
4. standing EZ bar curl 21 + 15 + 3×10
5. crunch 21 + 18 + 15
6. stretching

Day 4 – rest

Day 5 – rest

Day 6 – workout

1. warm-up
2. machine row 21 + 15 + 3×10
3. incline barbell press 21 + 15 + 3×10
4. rope triceps pushdown 21 + 15 + 3×10
5. seated lateral raises 21 + 15 + 3×12
6. stretching

Day 7 – rest

Day 8 – workout

1. warm-up
2. squats 21 + 15 + 3×10
3. seated calf raise 3×15
4. standing hammer curl 21 + 15 + 3×10
5. leg raise 21 + 18 + 15
6. stretching

Day 9 – rest

Day 10 – rest

2nd phase: becoming an athlete (14 days)

Day 1 – workout

1. warm-up
2. incline barbell press 21 + 15 + 3×10
3. barbell bench press 3×10
4. cable pushdown 21 + 15 + 3×10
5. standing lateral raise 3×12
6. crunch 21 + 18 + 15
7. stretching

Day 2 – rest

Day 3 – workout

1. warm-up
2. lateral pull-down 21 + 15 + 3×10
3. machine row 3×10
4. reverse fly 3×10
5. standing EZ bar curl 21 + 15 + 3×10
6. stretching

Day 4 – rest

Day 5 – workout

1. warm-up
2. Smith squat 21 + 15 + 3×10
3. leg press 3×10
4. standing calf raises 3×12
5. leg raises
6. stretching

Day 6 – rest

Day 7 – rest

Day 8 – workout

1. warm-up
2. incline barbell press 21 + 15 + 3×10
3. barbell bench press 3×10
4. rope triceps pushdown 21 + 15 + 3×10
5. standing lateral raise 3×12
6. crunch 21 + 18 + 15
7. stretching

Day 9 – rest

Day 10 – workout

1. warm-up
2. close-grip pull-down 21 + 15 + 3×10
3. lying bench row 3×10
4. reverse fly 3×10
5. Scott EZ bar curl 21 + 15 + 3×10
6. stretching

Day 11 – rest

Day 12 – workout

1. warm-up
2. squat 21 + 15 + 3×10
3. leg press 3×10
4. seated calf raises 3×12
5. leg raises
6. stretching

Day 13 – rest

Day 14 – rest