The PERFECT Beginner Workout (Sets and Reps Included)

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by ATHLEAN-X™

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03.13.2022



If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this video, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third month longer, that is designed to build both strength and muscle while making sure to build your body on a solid foundation.

Each month consists of three workouts, two of which are full body workouts and one of which focuses on your core and grip/forearm strength. The total body workouts are alternated on monday, wednesday and friday while the core and carry workout is repeated every tuesday and thursday. The weekends are taken off for rest and recovery.

The exercises in this beginner workout routine are grouped by movement patterns. Instead of focusing solely on specific exercises, I want the beginner trainee to think about how their bodies are moving and why that movement is important so that they may substitute in other exercises down the line with a knowledge of why they are acceptable alternatives.

The ten movement patterns are:

Squat
Hinge
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Static Lunge
Dynamic Lunge
Core Flexion
Carry

Over the course of the 3 months of this beginner workout plan, you will see that the exercises that fit each movement pattern will change. By either increasing the complexity of the exercise or the amount of load that can be used on the exercise, we can ensure progressive overload is met while giving your muscles the stimulus they need to grow bigger and stronger.

Eight of the ten movement patterns are split up across two full body workouts as shown in the video.

Here is an example of how the A full body workout for beginners of month one is structured:

1. DB Drop Squat – 3 x 12-15 FF
2. 1 Arm DB Press – 3 x 12-15 FF each arm
3. Chest Supported Row – 3 x 12-15 FF
4. Bodyweight Split Squats – 3 x FF each leg

Here is an example of how the B workout for beginners of month one is structured:

1. Pullthroughs – 3 x 12-15 FF
2. Bodyweight Reverse Lunges – 3 x 12-15 FF each leg
3. Pushups – 3 x FF
4. Lat/Banded Pulldowns – 3 x 12-15 FF

Here is an example of how the C beginner workout of month one is structured:

1. Rollups – 3 x FF
2. DB Suitcase Carry – 3 x FF each arm

As you make your way through months one, two and three you will see that the reps will decrease (progressing from movement mastery into strength overload) and the overall volume will increase and then become streamlined for maximum efficiency at the end. Any beginner who performs this total body workout for beginners can expect to see increases in the amount of muscle mass they carry as well as how they look and feel by the end of the routine.

The majority of these workouts can be performed in any home gym, making this extremely friendly to anyone who is looking to build muscle but either cannot or does not want to go to the gym. A simple bench, barbell set and some dumbbells is all it takes for you to start building muscle as a beginner. If for some reason you cannot perform one of the exercises shown here, simply leave a comment below and someone will be able to recommend an alternative option that you will be able to do.

All beginner workouts should have something in common, and that is a focus on learning the basics while paying attention to perform the exercises you are doing the right way. There is no point in building strength upon a cracked foundation. Learn how to control your body in space and master the movement patterns before adding weight to prevent unnecessary breakdowns down the line.

Within these workouts you will find familiar exercises like pushups, squats, deadlifts, rows, pullups, lunges and more. The exercise progressions are what is important however and making sure not to move to an exercise that your body is not prepared to do properly at this time. The step by step workout plan for beginners is laid out as such to ensure that that doesn’t happen to you. Take it workout by workout and you will see that you can make great progress without any slips along the way.

For more complete full body workouts that will help you build muscle as a beginner, be sure to head to athleanx.com via the link below and check out the programs offered. No matter what your specific goal is, the program selector tool will help you find the one that is best matched to your current goals.

For more videos on total body workouts for beginners and the best full body beginner workout, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

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Comments

46 Comments

  1. ATHLEAN-X™

    NOTIFICATION SQUAD GIVEAWAY – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-beginner-workout

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    Reply
  2. YourKey to ___

    do you do nutritional videos for vegans😂

    Reply
  3. amrosa17

    Do you know that I use your videos to sleep

    Reply
  4. Not Natsu

    how long shoukd each workout go?

    Reply
  5. Elqor D.

    Would love to know which of these is okay for someone with a busted knee (meniscus)

    Reply
  6. Frisha Hernandez

    Hey guys today was my first day back in the gym and I have a Quick question which exercise represents bíceps in this?

    Reply
  7. strictlyufc

    Leg day is always amazing. As an MMA fighter, you need crasy strength in your legs. Once a week i will just perform some exercises and completely demolish my shin on a thick piece of wood. Leg day is underrated

    Reply
  8. viiii

    oh my gains those were great tips.

    Reply
  9. RoninSenpai

    Thanks jeff, been doing it for a month now and I feel fantastic, it was hard. But it's harder me fighting myself in bed on what I could've done or what I could be doing.

    Ive been mixing months 1 and 2 for my first and is now doing Month 2 solely.
    Much love and appreciation, hope that in 2 months I can have build enough foundation from this routine to tackle the 'Perfect Series' !!

    Reply
  10. Broken Silence

    I didn't realise I've bin hinging for years lol

    Reply
  11. K HITESH RAVINDER Suchitra Academy

    I have some questions:
    1. I can't do some level questions exercises what should I do?
    2. What about Saturday and Sunday?
    3. What are sets and what are reps
    4. After writing sets and reps u wrote "ff" what are those?

    Reply
  12. Aparna Chandra

    I have started with the beginner workout, and thank you for this resource. I wanted to know if the workouts have to be accompanied by light cardio to start and end with. For instance, should I do extended cardio with the core and carry exercises? How many mins totally should these workouts be?

    Reply
  13. MRCX

    Bold of you to assume I can do push-ups with perfect form

    Reply
  14. Miggy and Marian

    I’m starting month 3. All exercises are great however I found I’m not strong enough to do:
    – unassisted pull ups
    – hanging knee raises

    I also learned how important it is to breath properly to engage the core when doing hanging knee raises.

    I gained a bit of weight due to taking creatine making it hard to do pull ups and knee raises. I plan to do intermittent fasting throughout month 3.

    Reply
  15. Jack B

    Will start on this tomorrow

    Reply
  16. Brent Kasmer

    Perfect workout for beginners! 💪💪💪💪

    Reply
  17. Drew Whitelaw

    Can somone explain what FF (Form Failure) means?

    So, for example: DB Drop Squat is 3 x 12-15 FF
    So does that mean you do 3 sets of 12 to 15 reps OR until you aren't able to do them anymore?
    Another example is: BW Split Squat 3 x FF
    Does this mean you do the BW Split Squat until you aren't able to do it properly, take a break, and then repeat it again for the second time until you can't do it properly anymore, so on and so forth?
    Any help would be appreciated! Thanks!

    Reply
  18. Tam Time

    Does the order I do them matter on any given day? So for workout B, if (after a warmup) I do lat pulldowns, then bench, then deadlift, then reverse lunges, am I losing the benefits of doing them in that order vs in the order you said which would be deadlift, rev lunges, bench, lat pulldowns?

    Also, as a beginner to the gym, is it necessary to start at level 1 on all these exercises? I am an active dude, playing a bunch of sports, and I am very capable of doing the movements correctly (not perfectly, but correct form) right from the start. So could I just start with deadlifts instead of the pullthroughs or is there a risk? I wont be trying to deadlift 300lbs from the start or anything.

    Reply
  19. Toby Li

    Month 1

    Workout A (Total Body)

    4:37 Level 1 DB Drop Squat – 3 x 12-15 FF (Form Failure)

    1:41 Level 1 1Arm DB Press – 3 x 12-15 FF each arm

    2:24 Level 1 Chest Supported Row – 3 x 12-15 FF

    5:34 Level 1 BW Split Squat – 3 x FF each leg

    Workout B (Total Body)

    3:58 Level 1 Pull Through – 3 x 12-15 FF

    6:08 Level 1 BW Reverse Lunge – 3 x 12-15 FF each leg

    1:12 Level 2 Bench Press – 3-4 x 8-12 FF

    3:08 Level 1 Lat Pull Down – 3 x 12-15 FF

    Workout C (Core/Carry)

    6:50 Level 1 RollUps – 3 x FF

    7:33 Level 1 Suitcase Carry – 3 x FF each arm

    Reply
  20. DJYedi13

    You forgot about twist movement? What will be the exercises for those

    Reply
  21. tyler238

    So can you gain muscle muscle with this as a beginner with just the weights shown?

    Reply
  22. wrecktherest208

    Super detail oriented video with perfect explanation both physically showing as well as verbally. Turned 33 and decided to make a positive change. Thanks for reminding me of the basics 🤙

    Reply
  23. Galliano Marr

    Isnt it enough to do hard squots withouth lunges? Why do lunges?

    Reply
  24. Galliano Marr

    I love the dumbell squot. I used to have dumbells in my hands while doing squots, but I never put them on the floor like that.

    Reply
  25. Scott K

    If I don't have a cable pull, can I replace the hinge pullthroughs with Good Mornings using dumbbells? Or are Good Mornings tricky to do with proper form?

    Reply
  26. M S

    Can I make them, 3 workout for (Mon,Wed,Fri) three days a week??

    Reply
  27. Paranormal Happenings

    Can I do the Core Flexion and Farmer Walks on 2 of the days I work out?

    Reply
  28. Inqu Sec

    Workout A
    DB Drop Squat (3×12-15): 4:32
    1 Arm DB Press (3×12-15): 1:45
    Chest Supported Row (3×12-15): 2:20
    BW Split Squat (3xFF): 5:27

    Workout B
    Pullthroughs (3×12-15): 3:51
    BW Rev. Lunge (3xFF): 6:06
    Pushups (3xFF): 1:01 1:12
    Lat Pulldowns (3×12-15): 3:08

    Workout C

    Rollups (3xFF): 6:39

    DB Suitcase Carries (3xFF): 7:24

    Reply
  29. Brent Kasmer

    Very helpful for a beginner! Amazing Tips! 👍

    Reply
  30. Youbian

    Western humans have it too easy. Complacency and comfort have become the de facto to the point where, we have to basically manufacture toughness. Whereas our ancestors were naturally resilient due to thousands of years of hardship and survival in nature, we now have to ‘plan’ workouts; micro-dose adversity, go out of our way to be healthy. With modern technology and the advent of even more technological escapism [autonomous machines, virtual environments] the circle of complacency is fast closing. Stay sharp people…

    Reply
  31. napalmhardcore

    So where he says 12-15 reps TO form failure (rather than OR form failure), does he mean you increase the weight until you fail somewhere between 12-15 reps?

    Reply
  32. Kyle M

    +1 for The Starting Line shirt.

    Reply
  33. AROSH M TV ℹ

    Athlean x s beginner workout is harder than my advance workout

    Reply
  34. Oatmeal Man

    Netflix:Are you still watching?
    Me and someone's daughter : 3:58

    Reply
  35. bruna mendes

    (comment for myself with adaptations because I only have dumbells)

    mês 1

    Workout A (Total Body)

    4:37 Level 1 squat 3 x 12-15

    1:41 Level 1 arm press – 3 x 12-15 cada braço

    2:38 Level 2 tripod row – 3 x 12 cada braço

    5:34 Level 1 Split Squat – 3 x 15 cada perna

    Workout B (Total Body)

    4:07 Level 2 deadlift – 3-4 x 8-12

    6:08 Level 1 BW Reverse Lunge – 3 x 12-15 cada perna

    0:57 Level 1 Push Up – 3 x 15

    3:18 Level 1 Pull Down – 3 x 12-15

    Workout C (Core/Carry)

    6:50 Level 1 RollUps – 3 x 20

    7:33 Level 1 Suitcase Carry – 3 x FF cada braço

    mês 2

    Workout D (Total Body)

    4:57 Level 2 DB Goblet Squat – 3-4 x 8-12

    2:00 Level 2 arm press – 3 x 8-12

    2:38 Level 2 tripod row – 3 x 12 cada braço

    5:42 Level 2 DB Split Squat – 3-4 x 8-12 cada perna

    Workout E (Total Body)

    4:20 Level 3 deadlift – 3-4 x 8

    6:16 Level 2 DB Suitcase Rev Lunge – 3-4 x 8-12 cada perna

    1:12 Level 2 Bench Press – 3-4 x 8-12

    3:18 Level 1 Pull Down – 3 x 12-15

    Workout F (Core/Carry)

    7:00 Level 2 Jackknifes – 3-4 X 20

    7:38 Level 2 Farmer's Carry – 3-4 X FF

    Mês 3

    Workout H (Total Body)

    4:57 Level 2 DB Goblet Squat – 3-4 x 8

    2:00 Level 2 arm press – 3 x 8

    2:50 Level 3 Underhand BB Row – 3 x 8

    5:52 Level 3 DB Bulgarian Split Squat – 3 x 8 each leg

    Workout G (Total Body)

    4:20 Level 3 deadlift – 3-4 x 8

    6:31 Level 3 DB Reverse Lunge – 3 x 8 each leg

    1:12 Level 2 Bench Press – 3-4 x 8-12

    3:18 Level 1 Pull Down – 3 x 12-15

    Workout I (Core/Carry)

    7:00 Level 2 Jackknifes – 3-4 X 20

    7:44 Level 3 Overhead Carry – 3 x FF

    Reply
  36. Anthony Pearlman

    Can this routine be done all at home? Or, would I need to go to a gym. Are there substitutes for the specific machine based ones?

    Reply
  37. SLaKMaNiTy

    I'm on month 2 and doing goblet squats hurts my upper back / thoracic spine. I'm doing 40kg around 10-11 reps. Should I reduce the weight? I just want to make sure I'm doing enough weight before to prepare for barbell back squats.

    The dumbbells at my gym are quite thick and push on my abdomen during the lift (its not a big stomach!), I wonder if this is making me arch or round my back.

    Reply
  38. Ttyy Gary

    Why are you not on Utube any longer? I was Subscriber !

    Reply
  39. Ttyy Gary

    Jeff, why is your program not on I more?

    Reply

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