For Beginners

Gym Program For Beginners

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For beginners starting at the gym, a structured program featuring full body workouts, scheduled rest, and attention to proper technique is recommended[1][2][3]. Aim to train three days per week, with at least one day of rest between sessions for optimal recovery[6].

Beginner 3-Day Full Body Program:

  • Day 1:
    • Squat or Leg Press – 3 sets of 8–12 reps
    • Bench Press or Chest Press Machine – 3 sets of 8–12 reps
    • Lat Pulldown or Assisted Pull-up – 3 sets of 8–12 reps
    • Seated Row – 3 sets of 8–12 reps
    • Shoulder Press (machine or dumbbells) – 3 sets of 10–12 reps
    • Abdominal Crunches – 2 sets of 10–15 reps
  • Day 2:
    • Deadlift or Hamstring Curl Machine – 3 sets of 8–12 reps
    • Incline Press (barbell or dumbbell) – 3 sets of 8–12 reps
    • Pull-ups or Lat Pulldown – 3 sets of 6–10 reps
    • Machine Shoulder Press – 3 sets of 8–10 reps
    • Biceps Curls – 2 sets of 10–12 reps
    • Standing Calf Raises – 2 sets of 12–15 reps
  • Day 3:
    • Leg Press – 3 sets of 8–12 reps
    • T-Bar Rows – 3 sets of 8–12 reps
    • Chest Fly (machine or dumbbells) – 3 sets of 8–12 reps
    • One-Arm Dumbbell Shoulder Press – 3 sets of 10–12 reps
    • Triceps Extension (machine or dumbbell) – 2 sets of 10–12 reps
    • Ab Crunches or Planks – 2 sets of 10–15 reps

Key Guidelines:

  • Focus on proper form before increasing weights[3].
  • Rest 1–2 minutes between sets for compound lifts, 30–60 seconds for isolation exercises[2].
  • Start light—choose weights that are challenging but allow you to finish all reps with good technique[4].
  • Consider a gentle warmup (e.g., brisk walking, dynamic stretching) before each session[6].
  • Cool down after each workout with light stretching or mobility exercises[5].

As you progress and become comfortable, you can switch to more advanced splits or increase training days. Always listen to your body and consult a fitness professional if unsure about technique or program adjustments[3].

References

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