The best bodybuilders and powerlifters weren't born with superpowers. They started from scratch, in the same situation as you in the gym - beginners looking for the right path to their goals. In the beginning, you need a solid training plan that shows you step by step how to do the exercises, what mistakes to avoid, and when to rest.
Let's start with an easy five-day training plan
The five-day workout plan requires commitment – five workouts a week may seem challenging, but trust us, the results are worth the effort! The beauty of this method is that you focus on a specific muscle group each day, while giving other muscles time to recover.
The best part? This plan is flexible and can be customized to your needs and equipment. Whether you use machines, dumbbells, or your own body weight, the key is to have a solid focus and consistency every day.
Want to know more? Be sure to check out our other articles, where we talk more about nutrition and supplements to make your workouts even more effective!
NB! Leave 1-3 reps in each set. Increase the weight gradually and calmly, avoiding excessive rushing. Although it may seem like you can train with heavier weights, your muscles may not be used to such a load yet. Excessive rushing can lead to injury or overload, so listen to your body and give your muscles time to adapt.
Gym plan for beginners:
Monday: Chest and triceps
- Dumbbell chest press – 3 x 10
- Dips – 3 x 8
- Dumbbell Chest Fly – 3 x 12
- Triceps press on the block – 3 x 12
- Push-ups – 3 sets maximum
Tuesday: Back and biceps
- Upper body pull-ups on the block – 4 x 10
- Deadlift – 3 x 8
- Biceps curls with dumbbells (Biceps curls) – 4 x 12
- Seated rowing machine – 3 x 10
- Back extensions – 3 x 15
Wednesday: Shoulders
- Shoulder press with dumbbells – 4 x 10
- Dumbbell Lateral Raises – 4 x 12
- Dumbbell front raises – 3 x 10
- Rear Shoulder Raises – 3 x 12
- Plank – 3 x 45 sec
Thursday: Legs
- Barbell squats – 4 x 10
- Leg press – 4 x 12
- Calf Extension – 3 x 15
- Leg extension on machine – 3 x 12
- Leg raises – 3 x 15
Friday: Cardio and core muscles
- 30 minutes of cardio (running, cycling, jumping rope)
Weekend: Rest and recovery
Recovery is just as important as training. Use this time to rebuild your muscles – this doesn’t mean running or other intense workouts. Otherwise, your body won’t get enough rest after a gym workout, which can increase your risk of injury and hinder your progress.
If you're already used to this plan and feel like your body is ready to add another workout on the weekend, why not? But before you add an extra workout, make sure your recovery is adequate and your body is ready for the additional load.
Important recommendations:
- Warm-up: Start each workout with a 5-10 minute warm-up. This will help warm up your muscles a bit and get your heart rate up, meaning blood flow to your muscles is better.
- Rest periods: Make sure you rest enough between sets, at least 2 minutes. I train for maximum muscle growth and my own rest period is at least 3 minutes between sets.
- Find a training partner: It's always more fun to work out with a training partner, and in addition, they can help motivate you to come to the gym and, for certain exercises, can help you stay in better shape and stay safe.
This five-day free gym workout plan will give you a solid foundation and a solid routine to get you started in the gym world. Take the first step and enjoy the process! 💪
We also offer a personalized training plan, designed around your goals, needs, and preferences, to help you achieve maximum results safely and effectively – check them out. here➡️
Take a closer look at other interesting articles:
- 5 Biggest Gym Training Myths: https://trenniekspert.ee/blogs/blogid/5-suurimat-jousaalitreeningu-muuti
- The most important and healthiest habits besides gym training: https://trenniekspert.ee/blogs/blogid/koige-tahtsamad-ja-tervislikumad-harjumused-jousaalitreeningu-korval
- How to Invite Friends to Workout with You https://trenniekspert.ee/blogs/blogid/kuidas-kutsuda-sopru-endaga-trenni-tegema
- How to find motivation to exercise? https://trenniekspert.ee/blogs/blogid/kuidas-leida-motivatsiooni-trenniks