Look No Further — This Is the Perfect Full-Body Workout Plan For Beginners

Posted by Healthy Truth on Jun 11th 2019

There are tons of different workout options out there that it can be overwhelming to try to choose one over the others. As a trainer who has been in the industry for more than six years, I know it can get especially confusing for people who are new to the gym and aren’t experienced with working out. That’s why we’re here to lay out a beginner full-body workout plan that just about anyone can follow.

Before we get started, it’s important you check in with your doctor or a medical professional about making any major changes to your exercise routine, diet, and lifestyle. This workout plan is meant for first-timers in the gym, but if you have any pre-existing health conditions or injuries, it’s not a good idea to jump right in. You’ll need access to a gym in order to complete this workout plan, complete with free weights, cable machines, etc. This plan will span over the course of one week, and you can repeat it (and add variability if you’d like) over the course of a couple months in order to see improvements.

Monday

To start the week off, I’d recommend doing a basic full-body session. Start off with some light cardio, such as 5-10 minutes on a treadmill or elliptical machine. You can also do some foam rolling or dynamic stretches before you start with the main session.

Alternate three exercises for three consecutive rounds. I suggest choosing a lower-body movement, an upper-body movement, and a full-body complex movement. Once you complete the first exercise for the desired number of reps, go onto the next one, and then finish with the third. Repeat for another two (or three!) rounds. You can use the following as an example:

  1. Bulgarian split squat, 10 reps on each leg
  2. Kettlebell thruster, 12 reps
  3. Bent-over row, 12 reps

Finish off alternating these two exercises for four rounds:

  1. Ball slams, 15 reps
  2. Box jumps, 15 reps

Tuesday

Start off with the same kind of warmup you did yesterday, including dynamic stretching and light cardio. You can use this day to lift a little heavier and incorporate some barbell training into your routine. I would recommend choosing a complex lift like deadlift, squat, or hip thrust. Do four or five sets of eight reps. Because the rep is a little lower than yesterday’s session, you can afford to go a bit heavier with your weight.

After you complete your heavy lift, go through a circuit of exercises for four rounds, such as the following:

  1. Kettlebell swings, 12 reps
  2. Alternating step-back lunges, 12 total reps
  3. Push-ups, 10 reps
  4. Lat pull-down, 12 reps

Wednesday

Take a rest day today! Use this time to stretch, go to yoga, foam roll the sticky spots, and recover from the last two days of training.

Thursday

Today will be a bit more cardio focused. It’s a good day to do a HIIT (high-intensity interval training) workout in order to improve your cardiovascular endurance and work up a sweat. Start with 5-10 minutes of light cardio. A good example of a HIIT workout is below. You won’t need any equipment for this so you could even do it in the comfort of your own home as long as you have enough space.

Perform each exercise for 40 seconds and rest for 20 seconds before moving onto the next exercise. Do five rounds in total, resting for 45 seconds in between each round.

  1. Burpees
  2. Plyo lunges (if you have any knee limitations, do alternating step back lunges)
  3. Mountain climbers
  4. Russian twists
  5. Plank to elbow

Friday

I would prescribe today’s workout with a little more strength focus since yesterday’s was conditioning-based. Go through a few supersets (where you alternate two exercises that work different muscle groups). I’ve laid out a few as an example. Make sure you warm up with some light cardio and dynamic stretching.

Do the following for four sets:

  1. Single-leg deadlift, 10 reps on each leg
  2. Plank shoulder taps, 16 total

Do the following for four sets:

  1. Double racked kettlebell squats, 12 reps
  2. Single-arm dumbbell row, 10 reps on each arm

Do the following for four sets:

  1. Kettlebell sumo deadlift, 12 reps
  2. Push-ups, 12 reps

Saturday

I like to make Saturday’s programming a bit lighter since you just did a full week of hard work. Some simple circuit training would be a good idea. Warm up as usual and then get into the following session. Go through all of these exercises to complete one round, rest for 60 seconds, then repeat it again. Do a total of four rounds.

  1. Renegade row, 12 total reps
  2. Glute bridge with a weight on your lap, 12 reps
  3. Jump rope, 60 seconds
  4. Step-back lunges, 12 total reps
  5. Kettlebell thrusters, 12 reps
  6. Plank toe taps, 12 total reps

Sunday

Here’s another rest day! Use this time to do some more stretching, maybe go for a walk or a light hike, and enjoy the sunshine. To recover from a tough week of workouts, consider taking Healthy Truth GO PRO Protein Powder Blend or GO RED Antioxidant Powder Blend

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