Beginner Gym Workout Plan 2025-So, bro — you’ve finally decided to hit the gym. Congratulations!
That’s the first and most important step toward your fitness journey.
Whether your goal is to lose weight, build muscle, or just feel better in your own body — having a solid plan makes all the difference.
And as someone who once started from scratch, I’ve crafted this 7-day beginner gym workout plan to be simple, effective, and sustainable.
This plan isn’t about lifting heavy weights or sweating for hours — it’s about building a routine you can stick to and gradually grow stronger with.
Let’s get started!
7-Day Beginner Gym Workout Plan
Day 1 – Full Body Strength Training
Focus: Basic Compound Movements
Workout:
Bodyweight Squats – 3 sets × 12 reps
Dumbbell Chest Press – 3 sets × 10 reps
Lat Pulldown or Assisted Pull-up – 3 sets × 8–10 reps
Dumbbell Shoulder Press – 3 sets × 10 reps
Plank – 3 rounds × 30 seconds
Session Length: About 45 minutes
Day 2 – Cardio + Core
Focus: Building stamina & strengthening the abs
Workout:
Treadmill Walk or Elliptical – 20 minutes
Russian Twists – 3 sets × 20 reps (both sides)
Bicycle Crunches – 3 sets × 15 reps
Leg Raises – 3 sets × 12 reps
Plank Hold – 3 rounds × 30 seconds
Day 3 – Upper Body (Push Day)
Focus: Chest, Shoulders, Triceps
Workout:
Incline Dumbbell Press – 3 sets × 10 reps
Dumbbell Shoulder Press – 3 sets × 10 reps
Cable Tricep Pushdown – 3 sets × 12 reps
Dumbbell Lateral Raise – 3 sets × 15 reps
Push-Ups – 2 sets to failure
Day 4 – Active Rest / Yoga / Walking
Focus: Recovery
Suggestions:
Light walk – 30 minutes
Or stretching/yoga – 20 minutes
Stay relaxed, but avoid being completely inactive.
Day 5 – Lower Body (Leg Day)
Focus: Legs and Glutes
Workout:
Dumbbell Goblet Squats – 3 sets × 12 reps
Leg Press Machine – 3 sets × 10 reps
Romanian Deadlifts (Dumbbells) – 3 sets × 10 reps
Walking Lunges – 3 sets × 12 steps
Standing Calf Raise – 3 sets × 15 reps
Day 6 – Cardio + HIIT
Focus: Fat burn & heart health
Workout:
5-minute warm-up
HIIT Circuit (20 sec work + 40 sec rest):
Jump Squats
Mountain Climbers
Jumping Jacks
High Knees
Burpees
Repeat for 3 rounds
10-minute cool-down walk
Day 7 – Full Body Recap + Stretching
Focus: Light training & body recovery
Workout:
Kettlebell Deadlifts – 3 sets × 10 reps
Dumbbell Rows – 3 sets × 10 reps
Wall Sits – 2 rounds × 45 seconds
Light Treadmill Walk – 15 minutes
Foam Rolling & Stretching – 10 minutes
Beginner Gym Workout Plan 2025-FAQs
1. How many days should beginners go to the gym each week?
To start, 3–4 days a week is ideal. It allows your body time to recover.
This 7-day plan is designed with lighter and active recovery days, so it’s safe to follow daily if done properly.
2. What should I eat before and after a workout?
Before workout: A light snack 30–60 minutes prior — like a banana with peanut butter or some oatmeal.
After workout: Focus on protein and carbs — like grilled chicken with brown rice or a protein shake with fruit.
3. Do beginners need supplements?
If your diet is balanced, you don’t necessarily need supplements.
However, protein powder, multivitamins, or creatine can help if taken under expert guidance.
4. Is this plan good for weight loss?
Absolutely! This plan includes both cardio and strength training — essential for fat loss.
Just make sure you’re in a calorie deficit (burning more than you eat).
5. How long should each session be?
Each workout should last about 45 to 60 minutes, including warm-up and cool-down.
Read more 👉 Morning vs Evening Workouts – Which is Better?