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:
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 complete full body workouts that will help you build muscle as a beginner, be sure to head to athleanx.com via the link below and check out the programs offered. No matter what your specific goal is, the program selector tool will help you find the one that is best matched to your current goals.
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