Beginner Gym Training Program

Target Audience:

This program is designed for beginners who are new to gym training and want to build a foundation of strength and improve overall fitness.

Frequency:

Perform this program 2-3 times a week, with at least one rest day between sessions. For example, you could follow a schedule like Monday, Wednesday, with the option to add another session on the weekend.

Warm-Up:

Begin each session with a 5-minute warm-up. Use light cardio exercises (e.g., brisk walking, stationary biking) to increase blood flow and warm up your body.

1. Bodyweight Squats:

• Sets: 2 sets
• Repetitions: 12 repetitions per set
• Rest: 2 minutes of rest between sets

2. Dumbbell Deadlifts:

• Sets: 2 sets
• Repetitions: 12 repetitions per set
• Rest: 2 minutes of rest between sets

3. Push-Ups (On knees or against a wall):

• Sets: 2 sets
• Repetitions: 8 repetitions per set
• Rest: 1 minutes of rest between sets

4. Dumbbell Rows (One-arm or Bent-over Rows):

• Sets: 2 sets
• Repetitions: 10 repetitions per set
• Rest: 1 minutes of rest between sets

5. Dumbbell Shoulder Press (Seated or Standing):

• Sets: 2 sets
• Repetitions: 10 repetitions per set
• Rest: 1 minutes of rest between sets

6. Dumbbell Bicep Curls:

• Sets: 2 sets
• Repetitions: 10 repetitions per set
• Rest: 1 minutes of rest between sets

7. Triceps Dips (Assisted or Bench Dips):

• Sets: 2 sets
• Repetitions: 8 repetitions per set
• Rest: 1 minute of rest between sets

8. Plank:

• Sets: 2 sets
• Duration: Hold the plank for 30 seconds per set
• Rest: 1 minutes of rest between sets

Cooldown:

Finish each session with a 5-minute cooldown. Engage in static stretching for major muscle groups to improve flexibility and reduce muscle soreness.

Estimated Time:

A typical session, including warm-up and cool-down, could take approximately 45 minutes.

Note: As a beginner, it's essential to focus on proper form and technique for each exercise. We start with bodyweight exercises and lighter dumbbells to get comfortable with the movements and then gradually increase the intensity and weight as you gain confidence.