The Best Workout Routine for Complete Beginners **BUILD MUSCLE & LOSE FAT** is a curated single-session routine with 14 actions, designed to make repeatable training easier to follow.
Follow in order
Part of a 3-day per week beginner routine. This is the first exercise for the Horizontal Push/Pull day. Unilateral movement helps identify and address imbalances. Quicker and safer to set up than a barbell press for beginners. - Perform on a flat bench. - Focus on controlled movement with dumbbells.
Second exercise for the Horizontal Push/Pull day. Quick transition from the previous exercise. The incline helps emphasize upper back and traps over lats. Technique is hard to get wrong. - Perform on an incline bench, chest down. - Pull dumbbells towards your chest, squeezing shoulder blades.
Fourth exercise for the Horizontal Push/Pull day. Hits the rear deltoids, which are often overlooked for overall physique. Uses the same machine as the Pec Deck Fly for quick transition. - Sit with back against pad, handles at chest height. - Bring handles together in front of you, squeezing chest. - Phase: Reverse Pec Deck - Sit facing the machine, chest against pad. - Extend arms out to the sides, squeezing shoulder blades.
Final exercise for the Horizontal Push/Pull day. A solid exercise with minimal setup required. - Stand tall, keep elbows tucked. - Curl dumbbells up, squeezing biceps at the top.
First exercise for the Leg day. Excellent starting point for beginners due to lower technique learning curve and time commitment compared to free-weight movements like squats. - Adjust seat for full range of motion. - Press through heels, control the negative.
Second exercise for the Leg day. Isolates hamstrings, allowing quads to rest before the next exercise. - Adjust machine to fit your body. - Curl legs down, squeezing hamstrings.
Third exercise for the Leg day. Primary quad isolation exercise, should be included in most programs. - Adjust machine for proper knee alignment. - Extend legs fully, squeezing quads at the top.
Fourth exercise for the Leg day. Can be done on a dedicated machine or Smith machine. Use a step or ramp for full range of motion. Prioritize standing calf raises over seated for beginners. - Full range of motion, stretch at bottom, squeeze at top. - Use a step or ramp if possible.
Final exercise for the Leg day. Excellent starting point for a beginner hip hinge movement. Can be progressed to weighted hyperextensions. - Control the movement, focus on glute and hamstring engagement. - Avoid hyperextending the lower back.
First exercise for the Vertical Push/Pull day. Start with assisted pull-ups if you cannot perform multiple sets of 5+ reps. Focus on proper form and controlled movement. - Full range of motion, chin over bar. - Control the descent.
Second exercise for the Vertical Push/Pull day. Performed seated on a flat bench in a Smith machine. Offers similar bar path to free bar OHP with added stability and safety, allowing for heavier loads and partial reps past failure. - Sit on a flat bench in the Smith machine. - Press overhead, controlling the bar path.
Third exercise for the Vertical Push/Pull day. One of the few effective lat isolation exercises. Easier and generally better than alternatives. - Kneel facing the cable machine. - Keep arms straight, pull the bar down using your lats.
Fourth exercise for the Vertical Push/Pull day. Uses a machine for lateral raises, which is recommended for beginners who may struggle with dumbbell lateral raise technique. - Adjust machine to fit. - Raise arms out to the sides, focusing on side deltoids.
Final exercise for the Vertical Push/Pull day. Performed with a rope attachment for overhead tricep extensions. More effective and easier technique than push-down alternatives. - Stand facing away from cable machine, rope overhead. - Extend arms fully, squeezing triceps.