Weekly Beginner Workout Plan for Muscle & Fitness

Welcome! If you’ve made it here, you’re clearly ready to start — and you’re not looking to waste time hopping between confusing apps and complicated programs. Let’s keep it simple and powerful.

Here’s a clear weekly plan to help you shape your body, boost fitness, and see real results — even if you’ve never trained before.

🎯 Plan Goals

• Improve overall fitness
• Build and shape your body
• Burn stubborn fat
• Increase energy and confidence

💡 What Are Beginner Gains?

Ever heard of Beginner Gains? Lucky you! At the start of your fitness journey, your body responds faster than advanced lifters. You’ll see progress quickly — more strength, better stamina, and visible results. So take full advantage of this golden phase!

⚠️ Warm-Up and Stretching Matter

Avoid injuries and sore muscles by warming up and stretching properly.

• 5-Min Full Body Warm-Up
• Post-Workout Static Stretching

🏋️‍♂️ How to Pick the Right Weight

Choose a weight that allows 10–15 reps with moderate difficulty.

If it’s too easy — go heavier.

If you can’t hit 10 — go lighter.

📅 Weekly Workout Schedule

Sunday – Upper Body

(4 sets for big lifts, 3 sets for isolation)

• Lat Pulldown
• Bench Press
• Dumbbell Lateral Raises
• Dumbbell Curls
• Cable Tricep Pushdown

Monday – Lower Body

• Squats
• Leg Press
• Leg Curl
• Calf Raises

Tuesday – Cardio + Stretching

30 mins light cardio (brisk walk, cycling) + stretching

Wednesday – Upper Body (Again)

• Dumbbell Row
• Incline Dumbbell Press
• Dumbbell Shoulder Press
• Hammer Curls
• Overhead Tricep Extension

Thursday – Lower Body (Again)

• Bodyweight/Dumbbell Squats
• Lunges
• Romanian Deadlift
• Seated Calf Raises

Friday – Rest or Light Activity

Saturday – Full Body Light or Rest

Try a circuit of bodyweight squats, push-ups, core, or enjoy a full rest day.

🥗 Pre & Post Workout Nutrition

• Before: Light snack 1 hour before (e.g. banana + peanut butter)
• After: Protein + carb meal (grilled chicken + brown rice or baked potato)

😴 Sleep & Hydration

Sleep 7–8 hours per night.

Stay hydrated throughout the day — water = recovery & performance.

🎒 Gym Essentials Checklist

• Water bottle
• Comfortable shoes
• Personal towel

🧼 Towel = Cleanliness + Respect

Using your own towel keeps you (and others) clean.

Try the Bas Fitness Anti-Slip Towel — stylish, practical, and built for serious training.

🔁 Stay Consistent

• Track progress with photos or notes
• Follow motivating fitness pages
• Train with a friend when you can

✅ Final Words: You Got This!

Don’t listen to the voice that says it’s hard.

One day soon, you’ll thank yourself for starting.

Enjoy every workout — and trust the process. 💪🔥