Training

One Week Workout Plan For Beginner Weightlifters

One Week Workout Plan For Beginner Weightlifters

Today I am going to share with you a One Week workout plan for beginners to weightlifting. This plan is meant to be high volume to help promote the amount of muscle being activated with each exercise. The greater the muscle activation, the greater the results will be.

I also highly recommend that for any beginner, you focus most of your attention on proper form vs trying to lift as heavy as a weight as possible. It is not the amount of weight you lift with that determines muscle growth as muscle growth is similar between curling 20lbs and curling 100lbs. If you lift too heavy you might sacrifice proper form. The goal of these exercises is to be performed with a maximum extension and contraction of the target muscles.


Back/Shoulders/Abs

beginner workout

 

  • Wide Grip Lat Pulldowns – 4×20
  • Narrow Grip Pull Ups – 3×15
  • Seated Dumbell Shoulder Press -4×12-15
  • Bent Over Dumbell Rows – 3×10
  • Standing Dumbell Lateral Raises – 3×12-15
  • Standing Barbell Front Raises – 4×12
  • Cable Crunches – 3×15
  • Hanging Leg Raises -3×20

Chest/Triceps

beginner workout

 

  • Flat Bench Press – 5×8
  • Flat Dumbell Bench Press -5×10
  • Incline Dumbell Bench Press -5×8
  • Incline Dumbell Flys -5×10
  • Dips (leaning forward) -5×15
  • Standing Tricep Pushdowns on Cables – 5×8-10
  • Narrow Grip Bench Press -4×8-12

Back/Biceps

beginner workout

 

  • Standing Barbell Curls 5×8-12
  • Standing Dumbell Curls 5-10
  • Seated Dumbell Curls 4×12
  • Deadlifts 5×6
  • Lat Pull Downs 5×15

Legs/Abs

beginner workout

 

  • Squats 4×8
  • Leg Press 5×15
  • Seated Leg Extensions 5×12-15
  • Seated Leg Curls -4×10
  • Lying Leg Curls 4×8
  • Seated Calf Raises 4×15
  • Crunches on Decline Bench 3×25
  • Cable Crunches or Seated Machine Crunches 3-4×15-20
  • Leg Raises (in Chair or on pull up bar) 4×15

Take-Home Message

Take at least 1-2 days off of weight training per week as a recovery time. Your muscles, since they are new to weightlifting and the stimulus, are going to need time to recover before being able to be worked heavily again. Take 1-2 days off, usually on the weekend works best, to rest. Eat plenty of food and drink lots of water on lifting days and days off to help replenish the body and prevent any possible chances of dehydration. If you feel faint or dizzy at all during any workout, stop and take a rest and hydrate your body.



Logan Berman

Logan Berman

Writer and expert


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