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The best muscle-building workout for absolute beginners

A quick, basic routine perfect for gaining mass and strength.

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The best muscle-building workout for absolute beginners
The best muscle-building workout for absolute beginners

The hardest part about beginning a fitness regimen when you’re starting from ground zero? Knowing where to start. That said, if you’ve never set hand on a weight before, you’re at an advantage. You can practice proper form, which can lend itself to optimal muscle memory, a lesser chance of injury, and faster gains. So, book an appointment with a personal trainer to walk you through the basic mechanics, speed, and stance of the essentials (pushup, curl, squat, deadlift, bench press, and the like—then give this workout a go.

Directions

Frequency: Perform the workout 3 days a week for 4 weeks, resting at least one day between each session.

How to do it: Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You’ll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you’ve completed all sets for that pair.

On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on. On the weighted exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load you estimate you can perform 15 reps with before having to stop (but complete only 12).

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Front Squat

Equipment
Barbell
Sets
2
Reps
8
Rest
60 sec.
Exercise 2 of 6

Three-point dumbbell row

Equipment
Dumbbells
Sets
2
Reps
12 (each arm)
Rest
30 sec.
Exercise 3 of 6

Pushup

Equipment
Sets
2
Reps
12-15
Rest
30 sec.
How to
Exercise 4 of 6

Single-Leg Glute Bridge

Equipment
Sets
2
Reps
12
Rest
30 sec.
Exercise 5 of 6

Pullover/Triceps Extension

Equipment
Barbell
Sets
2
Reps
12
Rest
30 sec.
Exercise 6 of 6

Plank

Equipment
No Equipment
Sets
2
Reps
60 sec.
Rest
60 sec.
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