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The Best Workout Routine For Beginners (44 Week Training Program)
- Brian B.
- Jan 4, 2023
- 8 min read
Find the very best beginner workout routine right here, guiding you from a beginner level workout routine to an intermediate workout routine within 44 weeks.
This is a routine for anyone who is serious about working out and is willing to put in the hard work needed to achieve their goal.
If you are brand new to working out, please do not skip a step and go straight to the last few months of the workout routine.
It’s important that you follow each step to ensure that you learn how to do certain exercises safely, as moving a barbell up and down for a bench press might look easy, but it’s technically complex and you need to know how to do these moves correctly to prevent injuries.
So please… take your time… Learn your basics and follow each step to see the best results.
So without further delay, please see below The Best Workout Routine For Beginners broken down into a 44 week training program.
Into
Over the years I have tried many different workout routines and have made many mistakes in choosing the wrong ones for my body type or for my personal goals.
I always wanted that bodybuilding physique but ended up being sucked into a strength training routine, because I watched a video online of an influencer I was following and wasted two to three months…
I also neglected my abs and warming up for years, which I am now paying the price for with lower back injuries and knees that aren’t the very best anymore either. So be smart about this new journey you are on and start the right way.
I have put together a 44 week workout program that I would personally use if I was to start from scratch again.
Keep in mind that if you are new to working out, I would recommend that you start with my Beginner Workout Routine here to learn the basics first, before jumping into this routine, which otherwise will be too challenging for you.
To this day I still go back to the program below, just to change my workouts up a bit.
I believe this 44 week program will set you up with a strong foundation to weight training and by the end of it, you should have gained enough knowledge to know what works best for you to move on to a more advanced workout routine.
*Before we start, I do need to mention that I am not a professional, personal trainer or a physician. I am only telling you what worked for me and if you have any doubt, please consult with a professional before you follow these routines.
Equipment Needed:
So you can follow this 44 week program, please ensure you have the following workout equipment in the list below.
I have also provided links to where you can purchase these, if you currently don't own any of the equipment mentioned.
Equipment List
Power/Squat Rack
Recommendation: Titan Fitness starting for as little as $341.97
Lat Pulldown Machine
Recommendation: Titan Plate Loaded lat Tower for an amazing price of $579.99, or many of their other Lat Pulldown variations we mentioned in our 9 Best Home Gym Equipment For Beginners.
Dumbbells
Recommendation: Titan Straight Stainless Steel Hex Dumbbells, Urethane Dumbbells, Loadable 20" Olympic Dumbbell Handles, or a set of the 5Lb - 50Lb Rubber Hex Dumbbells
EZ Olympic Bar
Recommendation: Titan Olympic EZ Curl Barbell - only $94.99
Olympic Barbell
Recommendation: Titan 7" 20kg Olympic Barbells from as little as $119.99
Bench
Recommendation: Find the very best weight benches from Titan, which start from as little as $124.97
Olympic Weights
Recommendation: Titan Weight Plates that come in lots of different different weight increments, styles and price points, starting from as little as $14.97
Dip Attachment
Recommendation: I have the Titan Dip attachment shown in the image above and would highly recommend it to anyone for only $104.99.
Landmine
Recommendation: A landmine is a must for any home gym and the Titan Rack Mounted version is simply the best for the low price of $94.99.
Rope Attachment
Recommendation: Titan Tricep Pope Attachment for as little as $44.99
Lat Pulldown Bar
Recommendation: A great piece to invest in, is the Titan 48" stainless Steel Lat Bar for $124.99. It's a solid bar that feels high-end and is worth every penny.
Close Grip Attachment
Recommendation: There are many versions of this out there, but I prefer my Titan Chrome Close Grip attachment for only $34.99.
Warm Up Routine:
Doesn’t matter if you are a beginner or a professional weight lifter… A warm-up routine should be done before each workout. FULL STOP… no arguing…just do it and thank me in 20 years when you can still move all your limbs without much pain.
This doesn’t need to take long, but is important to prevent injury.
Once you injure a muscle, you could be out of the gym for months and could potentially say bye bye to the gains you made. So be smart and WARM UP!
Warm Up Routine
10 Reps each for 2 rounds
Neck Rotations
Arm Rotations (floor to ceiling)
Mid Back Turns
Hip Rotations
Arm Rotations Ceiling to Floor
Single Leg Hip Rotations
Side Arm Raises
Dynamic Check Press
Hop on the spot
Ab Routine:
If I was to start all over again, I would definitely add an ab-workout-routine every three days into the mix to strengthen your core.
This should only take 15 min and can either be added at the beginning of your workout or the end.
I would start with it to ensure your core is fired up and ready for the rest of the workout that is yet to come because a lot of exercises such as squats and overhead presses require you to engage your core, to ensure that you lift safely and don’t hurt yourself.
The core is a vital part of your body and doesn’t just include your stomach, but also includes your obliques and your lower back.
You might have seen weightlifters using a big belt that they tighten around their midsection to help protect their lower back when trying to lift heavy weight.
Your stomach muscles, obliques and lower back all have muscles going around your midsection that basically act like one of those big belts.
If you make sure you work on this midsection at least 2-3 times a week, strengthen it and take care of it, you will be less reliant on these types of belts in the future and will be able to lift more weight, because you will be able to control the weight better.
There will also be less chance of you developing lower back injuries in the future as your body will be able to protect itself naturally.
Ab Routine
Perform each exercise consecutively after each other without a break
Rest only once you have performed the last ab exercise and for no more than 1 min Level 1 = 3 rounds/ Level 2 = 4 rounds/ Level 3 = 5 rounds
10x Sit-Ups
10x Reverse Crunches
10x Sitting Twists
10x High Crunches
10x Knee Crunches
Workout Routine 1-6 weeks
Upper & Lower body workouts, twice a week.
1-6 Week Routine
4 workout days
Start every exercise with 2 warm up sets of 12-15 reps
After each warm up, each exercise is repeated for 3 Working Sets x 10-12 reps.
Maximum 1.5min rest between sets.
Try to increase the weight a little each week.
Monday
Lat Pulldowns (wide grip) Dumbbell Rows (one arm at a time) Dumbbell Bench Press (flat) Dumbbell Chest Flys (flat) Standing military press Side lateral raises Barbell Preacher curls Dumbbell curls (seated) Cable pushdowns (straight bar) Skull crushers (dumbbells)
Tuesday
Barbell Back Squats
Stiff Leg Barbell
Deadlifts
Hip Trusts
Dumbbell Lunges
Standing
Calf Raises
Thursday
Chin-Ups
Rope cable pullovers
Dumbbell Press (incline)
Dumbbell Chest Flys (incline)
Dumbbell Shoulder Press
Seated dumbbell front raises
Side lateral raises
Standing Barbell curls
Dumbbell
Hammer curls
Dips (triceps)
Rope Tricep pushdowns
Friday
Standing Calf raises
Seated calf raises
Barbell Back Squats
Stiff Leg Barbell Deadlifts
Dumbbell Lunges
Workout Routine 7-12 weeks
Building size and strength.
7-12 Week Routine
5 workout days
Start every exercise with 2 warm up sets of 12-15 reps
After each warm up, each exercise is repeated for 4 Working Sets x 6-8 reps.
Maximum rest between sets 2-3min
Try to increase the weight a little each week.
Monday - Back
Barbell deadlifts
Barbell Row
Wide grip pulldowns
Close grip pulldowns
T-Bar row / Landmine Row
Dumbbell row (single arm)
Tuesday - Shoulders
Barbell Military Press
Dumbbell front raises
Dumbbell side lateral raises (seated)
Dumbbell side lateral raises (standing)
Bent-Over Dumbbell Rear-Delt Raises
Thursday - Legs
Barbell Back Squats
Dumbbell lunges
Stiff Leg Barbell Deadlifts
Bulgarian Split Squats
Seated calf raises
Standing calf raises
Friday - Chest
Barbell chest press (flat)
Dumbbell chest press (Incline)
Dumbbell Flys (Flat)
Dumbbell flys (incline)
Dips (chest)
Saturday - Arms
Barbell curls
Dumbbell curls
Hammer curls
Dumbbell Preacher curls (single arm)
Rope pulldown (straight bar)
Close grip barbell tricep press
Skull crushers (dumbbell)
Workout Routine 13-18 weeks
Build on the progress you’ve made since you started working out.
13-18 Week Routine
5 workout days
Start every exercise with 2 warm up sets of 12-15 reps
After each warm up, each exercise is repeated for 4 sets x 10-12 reps.
Maximum rest between sets is 1 min.
Try to increase the weight a little each week.
Monday - Legs
Lunges Dumbbell
Hip Trusts
Bulgarian Split Squats
Barbell Back Squats
Straight leg deadlift with dumbbells
Seated Calf Raises
Tuesday - Shoulders
Dumbbell Overhead press seated
Arnold Presses Seated
Front Raises Dumbbell
Side Lateral Raises
Cable Side lateral raises
Cable face pulls
Thursday - Back
Barbell Row
Underhand lat pulldowns
Close grip lat pulldowns
Dumbbell row
Rope Pullovers
Friday - Chest
Incline Barbell Chest Press
Decline barbell chest press
Flat barbell chest press
Incline dumbbell flys (flat)
Cable flys
Saturday - Arms
Dumbbell Curls + Straight bar triceps pulldowns
Incline Dumbbell seated curls + Dumbbell Skull Crushers
Rope Hammer Curls + Rope triceps pulldowns
Preacher curls + Overhead dumbbell triceps extensions
Workout Routine 19-31 weeks
This next workout routine is called PUSH PULL LEGS, which works out your chest, shoulders and triceps on a PUSH day, back, biceps and the rear of your shoulders on a PULL day, and your legs on another day.
You then take a day to rest, before repeating this PPL routine once again. This routine will workout all your body parts twice a week, maximizing your overall training volume.
19-31 Week Routine
Push your body through a PPL hypertrophy workout routine for 12 weeks.
Start every exercise with 1 warm up sets of 12-15 reps
Each exercise is repeated for 3 sets x 10-12 reps.
Maximum rest between sets is 1 min.
Try to increase the weight a little each week.
Day 1 - Push
Incline Barbell Bench Press
Barbell Military Press
Incline Dumbbell Chest Press
Flat Dumbbell Flys
Tricep Pulldowns (straight bar)
Lying Dumbbell Skull Crushers
One Arm Underhand Triceps Pressdowns
Standing Dumbbell Side Lateral Raises
Day 2 - Pull
Barbell Rows
Dumbbell One Arm Row
Overhand Lat Pull Downs
Close-Grip Lat Pulldowns
Bent Over Dumbbell Lateral Raises
Barbell Curls
Alternating Dumbbell Curls
Dumbbell Hammer Curls
Day 3 - Legs (Quad Focused)
Barbell Back Squats
Bulgarian Split Squats
Front Squats
Dumbbell Lunges
Seated Calf Raises
Day 4- Rest!
Day 5 - Push
Dumbbells Flys (flat)
Dumbbell Flys (incline)
Barbell Bench Press (incline)
Dumbbell Shoulder Press
Cable Upright Row
Dumbbell Lateral Raises (Seated)
Triceps Cable Push Downs (with bar)
Seated Dumbbell Overhead Triceps Extension
Rope Triceps Press downs
Day 6 - Pull
Seated Cable Row (Wide Grip)
Underhand Lat Pull downs
Close Grip Lat Pull downs
Cable Pullovers
Rope Face Pulls for rear delts
EZ-Bar Cable Biceps Curls
Incline Dumbbell Curls
Hammer Curls (With Rope)
Day 7 - Legs (Hamstring Focused)
Standing Barbell Calf Raises
Straight leg deadlift with dumbbells
Hip Trusts
Glute Hamstring Walkout
Nordic Hamstring Curl
Workout Routine 32-44 weeks
This workout routine is an advanced workout routine that will help you again, build muscle through hypertrophy and also positively confuses the muscle through changing the routine each week.
32-44 Week Routine
5 workout days a week, for 12 weeks.
Start every exercise with 1 warm up sets of 12-15 reps
Each exercise is repeated for 4 sets x 10-12 reps.
Maximum rest between sets is 1 min.
Try to increase the weight a little each week.
Week 1 & Week 3 - Monday - Back & Triceps
Underhand Lat Pulldown
Close Grip Lat Pulldown
Underhand Barbell Rows
Seated Close Grip Cable Rows
Rope Pullovers
Rope Triceps Pulldowns
Triceps Cable Push Downs (with bar)
Seated Dumbbell Overhead Triceps Extension
Week 1 & Week 3 - Shoulders & Biceps
Seated Lateral Raises
Dumbbell Shoulder Press
Dumbbell Front Raises
Standing Dumbbell Lateral Raises
EZ Bar Spider Curls
Barbell Curls
Dumbbell Preacher Curls
Rope Hammer Curls
Week 1 & Week 3 - Legs
Barbell Back Squats
Bulgarian Split Squats
Straight Leg Barbell Deadlift
Dumbbell Lunges
Hip Trust
Week 1 & Week 3 - Chest & Calfs
Incline Dumbbell Bench Press
Flat Dumbbell Flys
Flat Barbell Bench Press
Incline Dumbbell Flys
Standing Barbell Calf Raises
Week 1 & Week 3 - Biceps & Triceps
Seated Alternating Dumbbell Curls
Incline Dumbbell Curls
Dumbbell Preacher Curls
EZ Bar Spider Curls
Underhand Triceps Pushdowns (with bar)
Overhand Triceps Push downs (with bar)
Close Grip Barbell Bench Press
Rope Pushdowns
Week 2 & Week 4 - Monday - Back & Triceps
Overhand Lat Pull downs
Close Grip Lat Pull downs
Overhand Barbell Rows
Seated Cable Rows (Close grip)
Rope Pullovers
Triceps Rope Pulldowns
Close Grip Barbell Tricep Bench Press
Dips (Triceps)
Triceps Rope Overhead Extensions
Week 2 & Week 4 - Shoulders & Biceps
Barbell Shoulder Press
Seated Lateral Raises
Standing Lateral Raises
Alternating Dumbbell Front Raises
EZ Bar Spider Curls
Dumbbell Preacher Curls
Incline Dumbbell Curls
Barbell Curls
Week 2 & Week 4 - Legs
Dumbbell Lunges
Glute Hamstring Walkout
Barbell Front Squats
Straight Leg Barbell Deadlift
Nordic Hamstring Curl
Bulgarian Split Squats
Week 2 & Week 4 - Chest & Calfs
Dumbbell Flys (Flat)
Decline Barbell Chest Press
Incline Barbell Chest Press
Barbell Flat Chest Press
Seated Calf Raises
Week 2 & Week 4 - Biceps & Triceps
EZ Bar Spider Curls
Incline Dumbbell Curls
Single Arm Dumbbell Preacher Curls
Triceps Pushdowns (straight bar)
Dumbbell Skull Crushers
Barbell Skull Crushers
Triceps Dumbbell Overhead Extension
Final Thoughts
Stop… Learn… Walk...
Once you have completed this 44 week program and have a few months under your belt, let's talk about how to progress from here…
As a beginner you will see a lot of progress very quickly. Your muscles have never worked this way or this hard before, so your body will respond very well to this new way of forcing it to work and grow.
This will lure you into some false hope of gaining muscle easily and has caught me out a few times too.
Beginners make a big mistake at this point by going straight for an advanced workout routine, or start lifting heavier weights and ruining their form.
…I haven't just seen this happen plenty of times, but have made the same mistake myself many times over and over again!
When I first started working out properly, I saw some of my muscles getting bigger and thought “...hell yeah...I’m getting bigger! I may as well lift more and more weight.”
However, as I was trying to lift weight that was way too heavy for me, my form was all over the place and the inevitable happened… I injured my shoulder. I was out for two months and basically had to start from scratch again.
If I had been smarter and not been such an idiot, trying to run before I could walk, I would have been in the gym for those two months and most importantly, would have gained more muscle.
So the moral of the story is simple: Stop...Learn...Walk…
Stop expecting miracles and realize that your body needs time to grow.
If the weight is too heavy for you and you are swinging the barbell up when you are doing a curl for example, or you’re using momentum while doing a lat pulldown… STOP!
Lower the weight and control the movement from start to finish. You may want to do the same amount as the guy who has been doing this for years, but you are forgetting two things… He’s more advanced then you…but most importantly… he was a beginner once too!
A true test of strength is if you can control the weight and manage to feel the contraction in the muscle.
It’s at this point when you see the guy who has been doing this for years, coming over to you and telling you how you are doing a great job, as he can see that you’re being serious about it and are performing the exercise correctly.
Anyone who is just throwing the weights around, using momentum and is lifting way too heavy for their own good, is not admired by others in the gym, but rather laughed at, because you are being a fool who doesn’t know what you are doing and look like an idiot.
Therefore...again… Stop...Learn….walk!
Summary
This is soooo important…you have made the choice to change, so:
DON'T GIVE UP!
You mightn’t want to become a bodybuilder, or a professional athlete…cool…thats ok too.
However, the health aspect of working out is a great reason to keep going. It will get hard and at times you feel so sore that you just don’t want to go back into the gym to workout again.
Those are the days that count and that will make you stronger mentally as well as physically!
Stick with it and you will gain not only muscle but your mental health will improve too. I can attest to that personally, as I struggled with depression for years before I started to workout.
But what do you do when you are hitting a plateau or stop seeing results…?
It’s actually very simple. Change it up a little… The workout routine in week 32-44 is designed to do exactly that and stop your muscle getting used to the same workout routine every week.
Your muscles adapt so very quickly to your routines, it will know when you start a routine, what workouts you will be doing and even what weight you will choose.
Once your muscle has gotten used to the routine, it will be very difficult to keep growing at the same rate as it has in the past, as it will adapt to try and “helping you” with the “struggle” you are going through.
In everyday circumstances that is needed to help you overcome and adapt, but when you are trying to build muscle, you need to confuse your body to stop it from adapting and to continue to allow it to grow by giving it something it needs to work hard for!
So, by changing it up a little, your muscle stays confused and always guessing.
Some quick tips to achieve this are:
Check your form
Change your workout routine
Use supersets to change it up a bit
Use pyramid sets
Use giant sets
Do your normal routine in reverse
Slow down your reps which will make each rep feel extra heavy
You will see new results just by making these changes.
Download the PDF version of this workout routine below.
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