Howdy Friends, Gym workout plan for beginners for muscle building is the best gym workout plan to improve your muscle mass, lose fat, and get in shape. You must follow this workout plan with a proper diet plan according to your body requirement.

Always use a weight that you can handle without the support and try to go for maximum repetition. If you want to build good endurance. You can follow this program for 4 weeks To 8 Weeks for good results.

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout?and How to Cool-down after workout?

Gym Workout Plan For Beginners Muscle Building

Beginners Gym Workout Plan For Muscle Building!

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs

Legs:

Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 8 Rest 1 Min
2. Leg Press
Sets 3 Reps 12 Rest 1 Min
3. Lunges Body Weight Alternating
Sets 3 Reps 8 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min

Calves:

1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 8 Rest 1 Min

Day 2 Tuesday: Back and Cardio

Back:

Exercises:
1. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 12 Rest 1 Min
3. Close Grip Front Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
4. Hyperextensions
Sets 3 Reps 8 Rest 1 Min

Cardio:

After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH.

Day 3 Wednesday: Chest and Abdominal

Chest:

Exercises:
1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 4 Reps 12 Rest 1 Min
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min

Abdominal:

1. X-Crunches
Sets 3 Reps 8 Rest 1 Min
2. Double Crunches
Sets 3 Reps 8 Rest 1 Min

Day 4 Thursday: Rest

Rest For Recovery

Day 5 Friday: Shoulder and Abdominal

Shoulder:

Exercises:
1. Supported Dumbbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Front Two-Dumbbell Raise
Sets 3 Reps 8 Rest 1 Min
4. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min

Abdominal:

1. X-Crunches
Sets 3 Reps 8 Rest 1 Min
2. Plank Jacks
Sets 3 Reps 8 Rest 1 Min
3. Elbow to knee Side Crunch
Sets 3 Reps 8 Rest 1 Min

Day 6 Saturday: Arms & Cardio

Biceps:

Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 1 Min
3. Ez-Bar Preacher Curl
Sets 3 Reps 8 Rest 1 Min

Triceps:

Exercises:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Close Grip Ez bar Skull Crushers
Sets 3 Reps 12 Rest 1 Min

Forearms:

Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 4 Reps 12 Rest 1 Min

Cardio:

After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)Speed: 6-8 KMPH.

Day 7 Sunday: Rest

Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.

Join with Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on  Instagram and YouTube for Daily Updates, Offers and Discounts.

Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as a Fitness Trainer & Nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.