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    Beginner Workout Program

    Uploaded by

    kaguya ugly
    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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    Beginner Workout Program

    Uploaded by

    kaguya ugly
    281 views3 pages
    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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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    281 views3 pages

    Beginner Workout Program

    Uploaded by

    kaguya ugly
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    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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