As your personal trainer, I’m pumped to guide you through this beginner-friendly, full-body strength training plan. Each session lasts 30-40 minutes, focusing on compound movements to build strength and confidence. Rest 1-2 days between cycles (e.g., workout Mon-Fri, rest weekends). Let’s get strong!
Key Tips Before Starting
- Warm-up (5 minutes): Start with light cardio (jumping jacks, marching) and dynamic stretches (arm circles, leg swings).
- Form First: Prioritize proper technique to avoid injury. Watch tutorials if needed.
- Weights: Use dumbbells, barbells, or machines—start light, increase as you get stronger.
- Rest: 60-90 seconds between sets; 2-3 minutes between exercises.
- Progression: Track workouts in a journal. Add weight or reps weekly.
- Recovery: Rest or do light activity on off days. Eat protein-rich meals, stay hydrated, sleep 7-9 hours.
- Safety: Consult a doctor before starting, especially with health concerns.
Day 1: Chest and Triceps (Upper Body Push) – ~35 minutes
Focus: Building pushing strength in your upper body.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press (dumbbell or barbell) | 3 | 8-12 | Lie on a bench, lower weights to chest, press up. |
| Overhead Tricep Extension (dumbbell) | 3 | 8-12 | Hold weight overhead, lower behind head, extend arms. |
| Push-Ups (modified on knees if needed) | 3 | 8-12 | Keep body straight, lower chest to ground. |
| Plank | 3 | 20-30 sec | Hold forearm plank for core stability. |
Cool-down: Stretch chest and arms (2 minutes).
Day 2: Back and Biceps (Upper Body Pull) – ~35 minutes
Focus: Strengthening pulling muscles for better posture.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bent-Over Rows (dumbbells) | 3 | 8-12 | Hinge at hips, pull weights to sides. |
| Bicep Curls (dumbbells) | 3 | 8-12 | Stand tall, curl weights to shoulders. |
| Superman Holds | 3 | 8-12 | Lie face down, lift arms/legs off ground. |
| Bird-Dog | 3 | 8-12 per side | On all fours, extend opposite arm/leg. |
Cool-down: Stretch back and arms (2 minutes).
Day 3: Legs (Lower Body) – ~30 minutes
Focus: Building leg power and stability.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squats (bodyweight or goblet with dumbbell) | 3 | 8-12 | Feet shoulder-width, lower like sitting back. |
| Lunges (alternating, dumbbells optional) | 3 | 8-12 per leg | Step forward, lower until knees are 90 degrees. |
| Calf Raises (standing) | 3 | 8-12 | Rise onto toes, hold at top. |
| Glute Bridges | 3 | 8-12 | Lie on back, lift hips by squeezing glutes. |
Cool-down: Stretch legs (2 minutes).
Day 4: Shoulders and Core (Upper Body + Stability) – ~35 minutes
Focus: Enhancing shoulder strength and core endurance.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Shoulder Press (dumbbells) | 3 | 8-12 | Press weights overhead from shoulder height. |
| Lateral Raises (dumbbells) | 3 | 8-12 | Lift arms out to sides like wings. |
| Russian Twists (with or without weight) | 3 | 8-12 per side | Sit, twist torso side to side. |
| Leg Raises (lying) | 3 | 8-12 | Lie on back, lift legs toward ceiling. |
Cool-down: Stretch shoulders and core (2 minutes).
Day 5: Full Body Mix (Integration) – ~40 minutes
Focus: Tying it all together with compound moves for overall strength.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlifts (Romanian with dumbbells) | 3 | 8-12 | Hinge at hips, lower weights while keeping back straight. |
| Dumbbell Thrusters (squat to press) | 3 | 8-12 | Squat, then press weights overhead. |
| Farmer’s Carry (walk with dumbbells) | 3 | 20-30 sec | Hold weights at sides, walk steadily. |
| Bicycle Crunches | 3 | 8-12 per side | Alternate knee to opposite elbow. |
Cool-down: Full body stretch (2 minutes).
You’re set to feel stronger and more energized! Track your progress, prioritize form, and reach out if you need tweaks. Let’s crush it! 💪