gym workout plan for beginners + fitness schedule

You've made the choice: I'm going to exercise more and I'm going to get fit. You sign up at a gym, buy some workout clothes, walk into the gym for the first time, and… you have no idea where to start. So many machines, weights, bars, ropes, and benches. So you sweat on some machines and swing some weights until you're tired. This will give you a satisfied feeling at first sight.

However, it is not effective and makes you more likely to drop out. We are going to help you with this special fitness schedule for beginners to use your time in the gym much more effectively, and to continue to use it. From day 1.

Training goal

What your goal is, determines how you train. The purpose of this fitness plan is to build a foundation. You improve your basic condition, take your first steps to build up more strength, and improve your flexibility. The schedule is structured in such a way that all muscle groups are covered. You will also immediately become familiar with different training principles, such as the split schedule. You will get stronger and fitter, and get yourself ready for more in 5 weeks.

What you need

• Gym access
• Sportswear
• A healthy dose of motivation

You can download this fitness schedule for free. You can find the download button at the bottom of this article. then you can save or print the PDF file.

FITNESS SCHEDULE FOR BEGINNERS – WEEK 1-3

In the first two weeks, the focus is on building more stamina, a stronger heart, and better lungs. In these weeks you do exercises for more agility and strength. As a complete beginner, you do the exercise with little or no weight. Focus mainly on the execution. Good form is important and will take you much further than brazenly swinging heavyweights. The first time you do new exercises it always takes some getting used to. But if you pay enough attention to the execution you will soon master them, and never forget. Read the explanation of all exercises carefully (click on the exercise) and make sure that you work on good form from day 1. If necessary, ask an experienced athlete or instructor to improve you.

MONDAY – Training day 1

Practice	Repetitions	Goal/weight
treadmill	5 minutes	warm-up
Squat with bodyweight	3 x 20	bodyweight
Crunch with legs on the couch	2 x 15	core
cross trainer	10 minutes	condition
lunges	3 x 8	bodyweight
Planks	2 x max	core
Bicycles	5 minutes	cooling down

You will train your whole body on this first day. The focus this day is on your legs. If you can run comfortably for 5 minutes, you can run as a warm-up (8-12 km/h). Otherwise, stick to walking (min 4 km/h).

TUESDAY – Recovery training 1

Practice	Repetitions	Goal/weight
To walk	30 minutes	rest/recovery

Your body needs time and rest to recover. No matter how advanced you are, rest and recovery will always remain the most important part of your exercise routine. On this rest day, you will walk for 30 minutes to promote your rest and recovery. Picking your first round is easy. Just walk for 15 minutes, then turn back home. If you prefer to take the bike for half an hour, that's fine too.

WEDNESDAY - Training day 2

Practice	Repetitions	Goal/weight
cross trainer	10 minutes	warm-up
Push up on elevation	3 x 10	body weight
Hull lifting cobra	3 x 10	lower back
Dumbbell Flyes	3 x 10	power
Triceps press down with rope	3 x 10	power
Crunching on the ball	2 x 15	core
Rowing on device	5 minutes	cooling down

On day two, the focus is on your chest and triceps. The chest and triceps are good for working out together because when using your chest you are using your triceps and vice versa. It is always good to train your chest first (large muscle) and then your triceps (small muscle).

THURSDAY – Recovery Training 2

Practice	Repetitions	Goal/weight
To walk	30 minutes	rest/recovery

Go for a relaxed 30-minute walk or bike ride today. This will promote your recovery and immediately help to build fitness.

FRIDAY – Training day 3

Practice	Repetitions	Goal/weight
Rowing on device	5 minutes	warm-up
Pull up horizontally	3 x 8	heavy/power
cross trainer	10 minutes	condition
Pulldown neutral grip	3 x 12	power
Cable bicep curl	3 x 10	power
Bridges	5 x 20 sec	core
Planks	2 x maximum	core
Bicycles	5 minutes	cooling down

On training day 3, the focus is on your back and biceps. The horizontal pull-up can be a really tough exercise for beginners. It is useful to do this exercise in the squat rack. You can then hang the bar higher or lower. The exercise becomes heavier as you hang more horizontally and lighter as you stand up more. So hang the bar a little higher to make the exercise lighter. See how far you can go and complete the 8 reps.

FITNESS SCHEDULE FOR BEGINNERS – WEEK 4-6

In weeks 1 and 2 your heart and lungs got going, now we're going to challenge them further. The cardio is ramped up slightly and we add some explosive exercises. Explosive training increases your heart rate. You have to deliver a lot of energy in a short time. This makes it an effective way to burn fat.

MONDAY – Training day 1

Practice	Repetitions	Goal/weight
Running on treadmill	5 minutes	warm-up
lunges	2 x 10	bodyweight
cross trainer	5 minutes	condition
Jump Squats	3 x 10	explosive
Crunch with hands behind head	3 x 10	core
Mountain climbers	2 x 20 p/leg	speed
Reverse Crunch	2 x 10	core
Bicycles	10 minutes	cooling down

On the first day of training, the focus remains on the legs. The jump squats and mount climbers here will be the explosive exercises that will get your heart rate up. Are the jump squats still too much for you, or are your knees bothering you? Then keep doing the regular squats. If the lunges are very easy for you, you can make them heavier by gripping dumbbells. Build up gradually!

TUESDAY – Recovery training 1

Practice	Repetitions	Goal/weight
To walk	30 minutes	rest/recovery

To continue to build your fitness and promote your recovery, it's a good idea to stick to the 30-minute walk.

WEDNESDAY – Training Day 2

Practice	Repetitions	Goal/weight
cross trainer	10 minutes	warm-up
Rowing on a rowing machine	5 minutes	condition
Pull down crazy. grip	3 x 10	power/heavy
Get on a bench	3 x 10 p/leg	explosive/legs
Seated Biceps Curl	2 x 10	arms/strength
Bridges	5 x 20 sec	lower back/buttocks
cross trainer	10 minutes	condition

On the second training day, the focus is on your back and biceps. But jump squats add explosiveness again. You will now do the biceps curl with a separate barbell bar. Training with free weights takes practice but is more effective because the movement is free. You will move naturally because of this. Start with a lightweight and then build up. Push yourself for the last 10 minutes of cardio. Keep the pace high!

THURSDAY – Recovery Training 2

Practice	Repetitions	Goal/weight
To walk	30 minutes	rest/recovery

You may have muscle soreness from getting on the bench yesterday. Taking a nice long walk ensures blood circulation in the legs, which contributes to a better recovery. So try to go for a nice walk on Thursday as well.

FRIDAY – Training day 3

Practice	Repetitions	Goal/weight
cross trainer	10 minutes	warm-up/condition
Imprints	3 x 15	body weight
Mountain climbers	2 x 25 p/leg	explosive
Angled Dumbbell Flyes	3 x 10	chest/strength
Triceps press down rope	2 x 15	arms/strength
oblique crunch	2 x 15 per side	abs
Planks	2 x max	core
Cycling on device	10 minutes	cool down

On the last training day, you will train your whole body again, with extra attention to your chest. Try toe presses, if it gets too heavy, then switch to knee presses and push yourself to complete 15 reps. Try to challenge yourself again on the cross-trainer.

This is a varied schedule, in which you take your first steps towards a fit body in an effective way. But hopefully, you will also enjoy training! There will come days when you just don't feel like it anymore. That's just part of it. Then drag yourself to the gym and push yourself to go for it with every workout. You will thank yourself in six weeks. Time to grab your workout clothes and get going!