Guides › Training
Beginner workout plan
3 days a week, two alternating full-body plans, about 45 minutes per workout.
As a beginner, train your whole body three times a week, for example Monday, Wednesday and Friday. Alternate between plan A and plan B, do 3 sets of 8 to 12 reps and add weight once you hit 12 in every set.
Why full body?
As a beginner you learn movements fastest by practicing them often. With a full-body plan every muscle group gets worked two to three times a week, and one missed session doesn't throw you off. The WHO recommends that adults train all major muscle groups on at least two days a week.
Plan A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat | 3 × 8–12 | 90 s |
| Bench press or push-ups | 3 × 8–12 | 90 s |
| Seated cable row | 3 × 8–12 | 90 s |
| Dumbbell shoulder press | 2 × 10–12 | 60 s |
| Plank | 3 × 20–40 s | 45 s |
Plan B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Romanian deadlift | 3 × 8–12 | 90 s |
| Lat pulldown | 3 × 8–12 | 90 s |
| Lunges | 2 × 10 per leg | 60 s |
| Incline dumbbell press | 3 × 8–12 | 90 s |
| Dead bug | 3 × 10 per side | 45 s |
What a week looks like
Week 1: Monday A, Wednesday B, Friday A. Week 2: Monday B, Wednesday A, Friday B. Rest days in between, where a walk or an easy bike ride is enough.
How heavy?
Pick a weight where the last two reps are hard but clean. Once you hit 12 reps in every set, add about 2.5 kg (5 lb) next time and start again at 8. That way you progress step by step without guessing.
Common beginner mistakes
- Starting too heavy: technique first, the weight will follow.
- Doing something different every time: stick with one plan for 8 to 12 weeks or you won't see progress.
- Not logging: without notes you won't remember next week what you lifted.
- Skipping rest days: muscles grow during recovery, not during the workout.
With GymButt
GymButt has ready-made beginner workouts with bodyweight, free weights or machines. It shows a figure with instructions for every exercise, remembers your last weight and suggests when to go heavier. Rest days count toward your streak, and Butt earns XP and new items for every workout.
FAQ
How often should beginners work out?
Two to three full-body workouts a week with at least one rest day in between is plenty at first. The WHO recommends muscle-strengthening activity on at least two days a week for adults.
How many sets and reps for beginners?
A good start is 2 to 3 sets per exercise with 8 to 12 reps and 1 to 2 minutes of rest. The weight is right when the last two reps are hard but clean.
When should I increase the weight?
Once you hit 12 clean reps in every set, add about 2.5 kg (5 lb) next time, or the next step on dumbbells, and start again at 8.
Source: WHO Guidelines on Physical Activity and Sedentary Behaviour (2020). This plan doesn't replace advice for pain or medical conditions.