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Gym Workout Plan for Beginners

The document outlines a 4 day gym program that alternates between strength training days and circuit training days. Day 1 and 3 focus on strength exercises like squats, presses, and rows. Day 2 and 4 involve circuit training with exercises like lunges, swings, and climbers done in rounds with short rest periods. Each day includes warm up routines and isolates different muscle groups. The program provides structure for exercises, sets, reps, tempo, and rest between sets.

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AmandaLever
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569 views2 pages

Gym Workout Plan for Beginners

The document outlines a 4 day gym program that alternates between strength training days and circuit training days. Day 1 and 3 focus on strength exercises like squats, presses, and rows. Day 2 and 4 involve circuit training with exercises like lunges, swings, and climbers done in rounds with short rest periods. Each day includes warm up routines and isolates different muscle groups. The program provides structure for exercises, sets, reps, tempo, and rest between sets.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PHASE 2 - GYM PROGRAM

DAY 1 – STRENGTH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Low Bar Back Squat 3-5 5 3 Seconds 10 Seconds

A2 Flat Dumbbell Bench Press 3-5 5 3 Seconds 10 Seconds

A3 One Arm Row 3-5 5 (Each Arm) 3 Seconds 120 Seconds

B1 High Bar Pause Squat (Heel 3-5 5 No Tempo 10 Seconds


Elevated)

B2 Lying Hamstring Curl 3-5 10 No Tempo 120 Seconds

C1 Lateral Raises 3-5 10 No Tempo 10 Seconds

C2 Dumbbell External Rotation 3-5 10 (Each Arm) No Tempo 120 Seconds

DAY 2 – CIRCUIT

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

CIRCUIT A

A1 Alternating Stationary Lunge 3-5 10 (Each Leg) No Tempo 10 Seconds

A2 Push Up 3-5 10 No Tempo 10 Seconds

A3 Kettlebell Swings 3-5 20 No Tempo 10 Seconds

A4 Mountain Climber 3-5 20 seconds No Tempo 180 Seconds

CIRCUIT B

B1 Heel Elevated Goblet Squat 3-5 10 No Tempo 10 Seconds

B2 Dumbbell Bent Over Row 3-5 10 No Tempo 10 Seconds

B3 Glute Bridge 3-5 20 No Tempo 10 Seconds

B4 Conditioning* 3-5 30-40 seconds No Tempo 180 Seconds


DAY 3 – STRENGTH

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

A1 Sumo Deadlift 3-5 5 No Tempo 10 Seconds

A2 Incline Dumbbell Press 3-5 5 3 Seconds 10 Seconds

A3 Lat Pull Down - Neutral Grip 3-5 5 3 Seconds 120 Seconds

B1 Conventional Deadlift 3-5 5 No Tempo 10 Seconds

B2 45’ Back Extension 3-5 10 No Tempo 120 Seconds

C1 Rear Delt Fly 3-5 10 No Tempo 10 Seconds

C2 Face Pull 3-5 10 No Tempo 120 Seconds

DAY 4 – CIRCUIT

EXERCISE SETS REPS TEMPO REST NOTES

WARM UP - CORE ACTIVATION 1


ROUTINE

WARM UP - GLUTE ACTIVATION 1


ROUTINE

CIRCUIT A

A1 Alternating Reverse Drop 3-5 10 (Each Leg) No Tempo 10 Seconds


Lunge

A2 Standing Barbell Press 3-5 10 No Tempo 10 Seconds

A3 Kettlebell Swing 3-5 20 No Tempo 10 Seconds

A4 Alternating Leg Raise 3-5 20 No Tempo 180 Seconds

CIRCUIT B

B1 Hip Thruster 3-5 10 No Tempo 10 Seconds

B2 Barbell Bent Over Row - 3-5 10 No Tempo 10 Seconds


Pronated Grip

B3 Heel Elevated Bodyweight 3-5 20 No Tempo 10 Seconds


Squat

B4 Conditioning* 3-5 30-40 seconds No Tempo 180 Seconds

HAPPY TRAINING BABES!


Love,
Your Online Personal Trainers,

Felicia & Diana xx

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