Beginner Workout Program
Day.1-Lower body:
Barbell Squat or Dumbbell Goblet Squat 2 x 12-15
Barbell/Dumbbell/Resistance-band Sumo Deadlift 2 x 12-15
Barbell/Dumbbell Floor Glute Bridge 2 x 12-15
Barbell/Dumbbell Standing Forward Lunges (each leg) 2 x 8
Dumbbell Calf Raise 2 x 15
1-1.5 Minute Rest after each Set
Day.2-Cardio and Abs:
20-30 Minutes of light jogging or treadmill or cycling
Crunches 3 x 12-15
Flutter Kicks 3 x 12-15
Planks or Modified Planks 2 x 30-45 seconds hold
1-1.5 Minute Rest after each Set
Day.3-Upper body:
Barbell/Dumbbell Chest Bench or Floor Press 3 x 15
Dumbbell Seated Shoulder Side Press 3 x 15
Barbell/Dumbbell Bent-Over Row 3 x 15
Dumbbell Shrugs 2 x 15
Dumbbell Seated Alternate Bicep Curl (each arm) 2 x 10
Dumbbell Triceps Kickback (each arm) 2 x 10
1-1.5 Minute Rest after each Set
Day.4-Cardio and Abs:
20-30 Minutes light jogging or treadmill or cycling.
Crunches 3 x 12-15
Flutter Kicks 3 x 12-15
Planks or Modified Planks 2 x 30-45 seconds hold
1-1.5 Minute Rest after each Set
Day.5-Full Body:
Dumbbell Squat to Shoulder Press 3 x 15
Dumbbell Single-leg Deadlifts (each leg) 3 x 10
Dumbbell Incline Bench or Floor Chest Flyes 3 x 15
Dumbbell Seated Rear Deltoid Raises 3 x 10
Floor or Modified or Wall Pushups 2 x 10
Barbell/Dumbbell/Resistance Band Overhead Triceps Extension 2 x 10
Barbell/Dumbbell/Resistance Band Bicep Curl 2 x 10
1-1.5 Minute Rest after each Set
Day.6-Cardio only: 30-45 minutes brisk walk
Day.7-Full Rest
Important Points:
*The number on the left means “Set” and the right one means “Repetition” also called Rep. So
for example, next to an exercise if it is mentioned “2 x 10”, that means you have perform that
exercise 2 times for 10 repetitions each, so on and so forth.
For each Weight Exercise, try to increase Weights slightly every week if possible, or else every
two weeks, to increase intensity.
Drink water as and when required during each workout.
Try to Complete All Workouts within 1 Hour.
Always focus on good form with slow negatives. Full contraction and full relaxation in every rep.
Full Range of Motion in Each and every single set.
Be Active throughout the day, take as many steps as you can (Remember, increasing NEAT i.e.
Non Exercise Activity Thermogenesis is very IMPORTANT!).
If you cannot understand any exercise, recheck the form video provided, try to check it online or
ask someone. Do not attempt it based on your own thinking, one wrong move can cause injury.
Pre-workout Dynamic Warm-up Routine:
https://www.youtube.com/watch?v=uW3-Ue07H0M
This warm-up routine has to be done before each and every workout. Pre-workout warm-up is
extremely crucial as it not only raises the body’s temperature to get the body ready for further exertion,
it also gives the muscles and joints movement and flexibility which reduces the risk of injury. Do not
neglect it!
Post-workout Static Stretching Routine:
https://www.youtube.com/watch?v=2L2lnxIcNmo
Post workout stretching is as important as pre-workout warm-ups. It loosens knots and relaxes the
muscle fibers which have tightened up due to exercising. This helps the body in supplying fresh blood to
the target areas.
Exercise Form Video Links:
Dumbbell Goblet Squat: https://www.youtube.com/watch?v=6xwGFn-J_Q4
Dumbbell Sumo Deadlift: https://www.youtube.com/watch?v=vr8yOR_YwXg
Dumbbell Floor Glute Bridge: https://www.youtube.com/watch?v=PSMW7iSi2BU
Dumbbell Standing Forward Lunges: https://www.youtube.com/watch?v=GBNR4QGBEmI
Dumbbell Calf Raise: https://www.youtube.com/watch?v=-M4-G8p8fmc
Dumbbell Chest Flat Bench Press: https://www.youtube.com/watch?v=VmB1G1K7v94
Dumbbell Seated Shoulder Side Press: https://www.youtube.com/watch?v=qEwKCR5JCog
Dumbbell Bent Over Row: https://www.youtube.com/watch?v=LktGPg-AkvY
Dumbbell Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI
Dumbbell Seated Alternate Bicep Curl: https://www.youtube.com/watch?v=cw4Pwh1P96I
Dumbbell Triceps Kickback: https://www.youtube.com/watch?v=ZO81bExngMI
Dumbbell Squat to Shoulder Press: https://www.youtube.com/watch?v=I0cH3bdIgdA
Dumbbell Single Leg Deadlift: https://www.youtube.com/watch?v=K-WqBZlW1bc
Dumbbell Incline Bench Chest Flyes: https://www.youtube.com/watch?v=vE9KK77nddw
Dumbbell Bent-Over Rear Delt Raises: https://www.youtube.com/watch?v=EA7u4Q_8HQ0
Wall Pushups: https://www.youtube.com/watch?v=YB0egDzsu18
Modified Push-ups and Push-ups: https://www.youtube.com/watch?v=FaIpD_zfrJI
Dumbbell Overhead Triceps Extension: https://www.youtube.com/watch?v=nRiJVZDpdL0
Crunches: https://www.youtube.com/watch?v=Xyd_fa5zoEU
Flutter Kicks: https://www.youtube.com/watch?v=BlJQtdcCzeA
Planks: https://www.youtube.com/watch?v=pSHjTRCQxIw
Modified Planks: https://www.youtube.com/watch?v=EPqkxwkM6uM
