The Best Routine for Complete Beginners BUILD MUSCLE & LOSE FAT is a curated workout routine with 14 ordered actions and 14 timestamped video clips. Start with Flat DB Press and Incline DB Row. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 3 min 23 sec; rest is listed per action.
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.
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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.
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Final exercise for the Horizontal Push/Pull day. A solid exercise with minimal setup required.
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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.
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Second exercise for the Leg day. Isolates hamstrings, allowing quads to rest before the next exercise.
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Third exercise for the Leg day. Primary quad isolation exercise, should be included in most programs.
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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.
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Final exercise for the Leg day. Excellent starting point for a beginner hip hinge movement. Can be progressed to weighted hyperextensions.
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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.
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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.
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Third exercise for the Vertical Push/Pull day. One of the few effective lat isolation exercises. Easier and generally better than alternatives.
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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.
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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.
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