Beginner’s Gym Workout Schedule (6 Days a Week)

Key Points for Beginners:

• Start with a 5–10-minute warm-up (light cardio + dynamic stretching), especially your small muscles like bicep, triceps and shoulders and other big muscles like legs, lats (back)

• Focus on proper form and controlled movements.

• Begin with light weights, then gradually increase weights according to your capability.

• Avoid Ego lifting

• Rest for 30-60 seconds between sets.

• Cool down with stretching after the workout.

Weekly Workout Plan

Day 1: Chest Workout

• Push-Ups – 3 sets × 10-12 reps

• Bench Press – 3 sets × 10 reps

• Incline Dumbbell Press – 3 sets × 12 reps

• Decline Bench Press – 3 sets × 12 reps

• Pec Dec Fly – 3 sets × 12 reps

Day 2: Back Workout

• Treadmill (Brisk Walk/Light Jog) – 15-20 minutes

• Bicycle Crunches – 3 sets × 15 reps

• Russian Twists – 3 sets × 15 reps per side

• Hanging Knee Raises (or Leg Raises on the Floor) – 3 sets × 12 reps

• Mountain Climbers – 3 sets × 30 seconds

Day 3: Legs Workout

• 100 Squats

• Weighted Squats - 3sets x 12 reps

• Leg Press Machine – 3 sets × 12 reps

• Lunges – 3 sets × 10 reps per leg

• Legs Curls – 3 sets × 12 reps

• Legs Extensions - 3 x 10 reps

• Calf Raises – 3 sets × 15 reps

Day 4: Shoulders and Cardio Workout

• Burpees – 3 sets × 15 reps

• Dumbbell Press - 3 sets × 12 reps

• Lateral Raises 3 - sets × 12 reps

• Reverse Pec Dek Fly - 3 sets × 12 reps

• Shrugs (With Dumbbell) - 3 sets × 15 reps

• Treadmill (Jogging) 10 Minutes, 8 speed

Day 5: Biceps and Lower Back Workout

• Bicep Barbell Curls – 3 sets x 12 reps

• Preacher Curls - 3 sets x12 reps

• Hammer Curls – 3 sets x12 reps

• Good morning - 3 sets x 10 reps

• Hyper Extension - 3 sets x 12 reps

Day 6: Triceps and Deadlift Workout

• Deadlift – 4 sets × 8 reps

• Triceps extensions (with Rod) – 3 sets × 12 reps

• Skull Crushes (with Dumbbells) – 3 sets × 20 seconds

• Triceps Bench Dips – 3 sets × 12 reps

Additional Tips for Beginners:

• Eat protein-rich meals to support muscle recovery.

• Stay hydrated by drinking plenty of water before, during, and after workouts.

• Aim for 7-9 hours of sleep for optimal recovery.

• Avoid overtraining and take rest when needed.

• Control your breathing