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Beginner Workout Schedule

You've Got to Get it Right...
Especially as a Beginner

The best beginner workout schedule consists of 3 to 4 full body workouts per week. You should lift weights around 3 times per week and work the entire body each and every workout.

A full body workout allows beginners to perfect their form on the best compound weightlifting exercises by providing more sets for practice and learning.

The beginner will make unbelievable progress by increasing the amount of weight lifted whenever possible. A beginner will make fast strength strength gains using the full body workout schedule.

A Split Routine is NOT the Best Option

Most people like to recommend that you work your entire body only once per week. You are limiting your progress as a beginner by only working each muscle group once per week.

So, what's a better option? Since your body is finished with the vast majority of the muscle building process after 48 hours, souldn't you work each muscle group about once every 48 hours?

A full body workout allows you to work each muscle group about once every 48 hours. And that's the perfect workout schedule for a beginner. So you should look for a full body workout if you want the fastest possible results as a beginner.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Workout Rest Workout Rest Workout Rest Rest

A beginner workout schedule needs to focus the actual workouts on compound weightlifting exercises. Let's take a look at the best exercises for the lower body and upper body.

Best Lower Body
Compound Exercises

Squats

Barbell squats are the number one choice. You then have barbell hack squats, hip belt squats, zercher squats, box suats, and more. Any form of the squat is a great fit for the beginner workout schedule.

Deadlifts

Regular barbell deadlifts from the floor and trap bar deadlifts are the number one choices. Romanian deadlifts and stiff legged deadlifts are also great lower body exercises. All deadlifts use much of the upper body too!

Lunges

Barbell lunges are the number one choice here. You can lift some heavy weight with a barbell. Dumbbell lunges are limited by your grip and arm fatigue.

Best Upper Body
Compound Exercises

Bench Press

Any form of the bench press is a great choice. The barbell is a great choice along with dumbbells. The more incline you use on a bench press, the more you shift the focus from the chest to the shoulders.

Overhead Press

The overhead press is best done in a standing position with a barbell. You should start with the barbell in a rack slightly below shoulder level. The dumbbell overhead press is great too, but it's tough to get heavy dumbbells into position without wasting energy.

Rows

Pendlay Rows are the best option for the beginner workout schedule. You get a chance to reset between every set and the Pendlay row doesn't stress your lower back so much.

Pull Ups

Many beginners will have trouble with Pull Ups, especially heavier people. You might want to leave these out until you get stronger on the other exercises, or you can start working on them from the very beginning.

Dips

Dips are sometimes referred to as the upper body squat. Dips work the entire upper body musculature. Dips will be slightly easier for the beginner than pull ups, so you might give these a shot if you're a beginner.

Download Your Beginner Guide to Weight Lifting

I've already put together a beginner workout schedule for you. You get the entire workout plan plus a load of other information you're going to need.

There are other very important aspects of a workout program that you need to know about. If you want the best possible results in the shortest possible time, you'll want to download this free guide.

Beginner Workout Schedule and Free Guide

Simply right click on the link above and download your free beginner workout schedule and guide to getting the best results!

Other Weight Training Schedule Pages

Full Body Workout

The full body workout is the best option for most weight lifters. You'll build the most amount of muscle in the shortest time!

weightlifting for beginners
Weightlifting for Beginners

Learn what you need to know about the best weightlifting schedule for beginners.

Split Routines

Split routines allow you more rest for each muscle group between workouts but fewer muscle building opportunities.

Upper Lower Body Split Routine

The Upper Lower Body Routine works the upper body separately from the lower body each workout.

4 to 5 Day Split Routine

In this split routine, you work each muscle group every four to five days. A simple modification allows you to build more muscle!

Once Per Week Split Routine

The once per week split routine can be modified to meet any needs! These routines should be used by more advanced lifters.

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