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Beginner Workout Program

This beginner workout program focuses on compound movements like bench press, pull-ups, shoulder press, and squats to help build muscle mass quickly through "newbie gains". The 4-day split includes chest/triceps, back/biceps, shoulders/abs, and legs. Each day provides a list of exercises with sets and reps. The author recommends rearranging the order of days as needed but completing all 4 workouts per week. View exercise tutorials on YouTube if needed and contact the author on Instagram with any other questions.

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kaguya ugly
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538 views

Beginner Workout Program

This beginner workout program focuses on compound movements like bench press, pull-ups, shoulder press, and squats to help build muscle mass quickly through "newbie gains". The 4-day split includes chest/triceps, back/biceps, shoulders/abs, and legs. Each day provides a list of exercises with sets and reps. The author recommends rearranging the order of days as needed but completing all 4 workouts per week. View exercise tutorials on YouTube if needed and contact the author on Instagram with any other questions.

Uploaded by

kaguya ugly
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Free Beginner Workout Plan

OWNER: @alive.motivation

This beginner workout program will help you gain muscle mass as fast as
possible. It puts the emphasis on compound movements to take advantage of
what is commonly called “newbie gains” (The ability for a beginner lifter to build
muscle mass abnormally fast). Our compound movements will be the barbell
bench press, the pull-up, the barbell shoulder press, and the squat.

This workout program is based on a 4-days-a-week split. Day 1 will be chest and
triceps, day 2 will be back and biceps, day 3 will be shoulders and abs, and day 4
will be dedicated to legs. I recommend having your chest day on Monday, back on
Wednesday, shoulders on Friday, and legs on Saturday, but feel free to rearrange
this order to whatever you like, as long as you do the 4 workouts in one week.

If you see for example “Cable lateral raise” and don’t know what the exercise is
and what’s the proper form for it, just do a quick search on YouTube and multiple
tutorials will show up. You can also DM on Instagram if you got any questions or
comments about this program.

Day 1 - Chest + Triceps


Chest Exercises
Barbell Bench Press 4 x 10

Dumbbell Bench Press 3 x 10

Incline Dumbbell Press 3 x 10

Chest Fly Machine 3 x 10

Cable Crossovers 3 x 10

Triceps Exercises
Triceps Overhead Extensions 3 x 10

Tricep Rope Press-downs 3 x 10


Day 2 - Back + Biceps
Back Exercises
Wide Pull-Ups 4 x 10

V-Bar Cable Pull-Downs 3 x 10

Bent Over Barbell Rows 3 x 10

V-Bar Cable Rows 3 x 10

Wide Bar Pull-Overs 3 x 10

Biceps Exercises
Incline Dumbbell Curls 3 x 10

Cable Hammer Curls 3 x 10

Day 3 - Shoulders + Abs


Shoulders Exercises
Barbell Shoulder Press 4 x 10

Dumbbell Shoulder Press 3 x 10

Dumbbell Lateral Raises 3 x 10

Barbell Upright Rows 3 x 10

Reverse Cable/Machine Fly 3 x 10

Abdominal Exercises
Ab-Wheel Rollouts 3 x 10

Leg Raises with Twist 3 x 10

Body-Weight Plank 3 x 1 Minute


Day 4 - Legs
Leg Exercises
Barbell Back Squat 4 x 10

Leg Press 3 x 10

Dumbbell Bulgarian Split Squats 3 x 10

Barbell Romanian Deadlifts 3 x 10

Hamstring Curls 3 x 10

Weighted Standing Calf Raises 3 x 15

Weighted Seated Calf Raises 3 x 15

Disclaimer: I am not a professional health expert. The information contained in the


document is for entertainment purposes only. By using this workout program, you agree
to do so at your own risk, assume all risk of injury to yourself, and release and discharge
me (Alive.Motivation) from any claims or causes arising from the use of this workout
program. I am not responsible for any injury or illness that would be caused by this
workout program and I strongly recommend you consult your doctor and/or physician
before engaging in the use of this program.

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