The PERFECT Beginner Workout (Sets and Reps Included)

If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this video, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third month longer, that is designed to build both strength and muscle while making sure to build your body on a solid foundation.

Each month consists of three workouts, two of which are full body workouts and one of which focuses on your core and grip/forearm strength. The total body workouts are alternated on monday, wednesday and friday while the core and carry workout is repeated every tuesday and thursday. The weekends are taken off for rest and recovery.

The exercises in this beginner workout routine are grouped by movement patterns. Instead of focusing solely on specific exercises, I want the beginner trainee to think about how their bodies are moving and why that movement is important so that they may substitute in other exercises down the line with a knowledge of why they are acceptable alternatives.

The ten movement patterns are:

Squat
Hinge
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Static Lunge
Dynamic Lunge
Core Flexion
Carry

Over the course of the 3 months of this beginner workout plan, you will see that the exercises that fit each movement pattern will change. By either increasing the complexity of the exercise or the amount of load that can be used on the exercise, we can ensure progressive overload is met while giving your muscles the stimulus they need to grow bigger and stronger.

Eight of the ten movement patterns are split up across two full body workouts as shown in the video.

Here is an example of how the A full body workout for beginners of month one is structured:

1. DB Drop Squat - 3 x 12-15 FF
2. 1 Arm DB Press - 3 x 12-15 FF each arm
3. Chest Supported Row - 3 x 12-15 FF
4. Bodyweight Split Squats - 3 x FF each leg

Here is an example of how the B workout for beginners of month one is structured:

1. Pullthroughs - 3 x 12-15 FF
2. Bodyweight Reverse Lunges - 3 x 12-15 FF each leg
3. Pushups - 3 x FF
4. Lat/Banded Pulldowns - 3 x 12-15 FF

Here is an example of how the C beginner workout of month one is structured:

1. Rollups - 3 x FF
2. DB Suitcase Carry - 3 x FF each arm

As you make your way through months one, two and three you will see that the reps will decrease (progressing from movement mastery into strength overload) and the overall volume will increase and then become streamlined for maximum efficiency at the end. Any beginner who performs this total body workout for beginners can expect to see increases in the amount of muscle mass they carry as well as how they look and feel by the end of the routine.

The majority of these workouts can be performed in any home gym, making this extremely friendly to anyone who is looking to build muscle but either cannot or does not want to go to the gym. A simple bench, barbell set and some dumbbells is all it takes for you to start building muscle as a beginner. If for some reason you cannot perform one of the exercises shown here, simply leave a comment below and someone will be able to recommend an alternative option that you will be able to do.

All beginner workouts should have something in common, and that is a focus on learning the basics while paying attention to perform the exercises you are doing the right way. There is no point in building strength upon a cracked foundation. Learn how to control your body in space and master the movement patterns before adding weight to prevent unnecessary breakdowns down the line.

Within these workouts you will find familiar exercises like pushups, squats, deadlifts, rows, pullups, lunges and more. The exercise progressions are what is important however and making sure not to move to an exercise that your body is not prepared to do properly at this time. The step by step workout plan for beginners is laid out as such to ensure that that doesn’t happen to you. Take it workout by workout and you will see that you can make great progress without any slips along the way.

For more videos on total body workouts for beginners and the best full body beginner workout, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[calebmaier]

(For myself and those who want time stamps for the motion examples)
0:57 Horizontal Push
1:39 Vertical Push
2:21 Horizontal Pull
3:06 Vertical Pull
3:48 Hinge
4:33 Squat
5:27 Static Lunge
6:06 Dynamic Lunge
6:42 Core Flexion
7:25 Carry

[jianhao]

Month 1

Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg

Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF

Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm

Month 2

Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg

Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF

Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF

Month 3 (Add 5 lbs if able to perform setsXreps)

Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg

Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF

Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF

[SpaceCityGuard]

I was here one month ago. Here's a quick update:

I followed all exercises for Level 1 for one month. I'm now ready for Level 2. I have been focusing on my nutrition as well. I'm considered overweight and have lost a good amount of weight already. My body is beginning to take shape and I can see where this is going. My focus was on doing the exercises correctly and establishing the consistency of going to the gym, nothing less nothing more.

Questions? Hopefully, I'll be back here for month 2 (I see a lot of people post about month 1 but never come back for 2).

Month 2: I continue to see progress in the mirror. I do not look jacked by any means, but every week my man boobs look less like boobs and more like pecs; not there yet though. When I felt lost during an exercise, I would think about Month 1 and what the concept (muscles being worked) was. I did increase my weight for each exercise at least once during this month. There are less reps, so if I felt I could do more then I would add more weight. If for some reason I couldn't do it, no problem, I'd just grab the lower weight right away and complete the exercise. Nothing crazy really, just go in there do my work out and that's all! I do add a 5 min walk on the treadmill before each workout and a 5 min stretch session after. Drink lots of water! You got this!!

Month 3: I'm going to make my month 3 update right now. Hopefully this has been helpful to at least one person. I followed the exercises for three months and it's exactly what it portrays to be: a beginner work out. It taught me consistency in the gym, different terminologies and what I should feel when I'm lifting. My body is so much different than when I first started. But I am not ripped or the hulk. judging on a 3 month journey so far, I think you will have to do at least 6 months, possibly a year of consistent workout for your body to change to a 'I work out' type. Don't get me wrong, I see the change in my body now, and muscles look great. But it's not an easy fix and done, this is a long game.

Specific to this program. It feels that month 3 begins to get much harder. I'm not able to do a lot of pull-ups (the feeling of getting your first one, is amazing!), so I still do the assisted. Some of the other exercises, in my inexperienced opinion, get a little dangerous. I'm trying to lift more and more weight each time I go. But it's uncharted territory. Is the bar going to fall on me, am I gonna injure myself with too much weight? So I'm not going to do a month 4. I'm just gonna stick with the 3. I'm most likely going to transition to AX-1 training camp (I believe it's called) I want to continue my gym journey but don't feel like repeating this. I'm going to expand and gain some more knowledge.

Thanks for reading!! Good luck!! & Thanks to @athleanx for the amazing workout that got me started on a healthier me.

[dawsontate]

Dang this is truly one of Jeff’s best videos. Man just gave beginners a 3 month program for free

[michaeljagdharry]

This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing

[aliaub]

Jessie is an absolute legend....he's a beginner, intermediate AND advanced all at once!

[KaranBulani]

Did for myself so thought of sharing!

Month 1

Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg

Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF

Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm

Month 2

Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg

Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF

Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF

Month 3 (Add 5 lbs if able to perform setsXreps)

Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg

Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF

Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF

[davidjudd]

Thank you for the amazing into. I'm currently rehabbing an injured left shoulder in order to prevent surgery .
Your advice has been helpful for my 64 yr old body. Lost 37lbs and completely transformed body fat ratio from inspiration while viewing common sense videos such as yours.
Good day, and happy New year.

[jamesgeorge]

A=4:33 Squat, 1:39 Vertical Push, 2:21 Horizontal Pull, 5:27 Static Lunge
B=3:48 Hinge, 6:06 Dynamic Lunge, 0:57 Horizontal Push, 3:06 Vertical Pull
C=6:42 Core Flexion, 7:25 Carry

Monday:A, B, A, B
Tuesday:C, C, C, C
Wednesday: B, A, B, A
Thursday:C, C, C, C
Friday:A, B, A, B

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[igreh]

Can't tell you how excited I am to see this in notifications! I always wanted to invite more people to the gym, but never had a perfect workout plan for complete beginners. This is great, and is definitely gonna be motivational for a lot of people!

[danielgiles]

I was a multi-sport athlete and powerlifter in HS 2 decades ago, and haven't lifted since. I just started lifting again but came on YT for guidance. Thank you for this. This is the most legit guidance I've found on here!

[MimiLacadena]

Jeff this is amazing content, its so benevolent and kind hearted of you to put this incredibly valuable information out there for free!!! And Jesse's looking great, fantastic work you two 👏 Thank you so much 😊

[shivamaggarwal]

1st month:
A:
1 - squat pattern 4:32
2 - vertical push 1:39
3 - horizontal pull 2:20
4-static lunge 5:27
B:
1 - hinge 3:45
2 - dynamic lunge 6:05
3 - horizontal push 0:57
4 - vertical pull 3:05
C:
1 - Core flexion 6:39
2- carry 7:24

Workout A 9:47
Workout B 9:49
Workout C 9:51

Workout D 10:27
Workout E 10:37
Workout F 10:43

Workout H 11:27
Workout G 11:45
Workout I 12:30

[vivekvithalani]

Damn! Jeff’s given a free 3 month workout plan here...

[parveerubhi]

This is absolutely perfect, exactly what I've been looking for - something I easily understand and is set out in a manageable, progressive structure.
Thank you Jeff, you're a legend 👍🏼

[seruna]

I know it's not much, but I did my first set of 12 Push Ups today. Thank you. You are awesome!

[TF-vevu]

I love how when Jeff says beginner workout he uses Jesse

[HaveBlue]

Just came back to say that I've been doing this workout for a month. I've just progressed from level one to level two. All I can say is IT WORKS! I can't believe how well this works! Thank you, Jeff, for making this available to everyone!

[jaybeezy]

Yes this video is awesome. I’m 42 and just get back to the gym after more years off than I care to admit. To be able to watch a step by step plan eliminating the guess work definitely makes feel more comfortable and confident that I will actually be making progress and not just wasting time. THANK YOU