A beginner dumbbell workout plan you can run with one pair of weights
A full-body dumbbell plan for beginners with sets, reps and progression built in.
ProgrammeTraining8 min read
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Results for “beginner workout plan”
A diet and exercise plan for your first month
The training week and the eating targets that go with it, in one plan.
ProgrammeTraining8 min read
A no-equipment home workout plan for beginners
A full bodyweight routine you can run at home with nothing more than floor space.
ProgrammeTraining7 min read
Push pull legs for beginners
A complete beginner push pull legs routine, plus when a three-day PPL split makes sense and when full-body training is simpler.
GuideTraining8 min readAll levels
A beginner gym workout plan that actually fits your week
A complete three-day full-body gym plan with exercises, sets, reps, rest and exactly when to increase the weight.
ProgrammeTraining
Which workout split should you choose as a beginner?
How full body, upper/lower and push-pull-legs compare for beginners.
GuideTraining8 min readAll levels
How rest days and recovery actually work for beginners
Why rest days, sleep and soreness matter as much as the workout itself.
GuideTraining7 min read
Your first day gym workout, exercise by exercise
Six exercises, the sets and reps, and what to do when you walk in.
GuideTraining7 min read
How many days a week should you train as a beginner?
The training frequency that builds strength without burning you out.
GuideTraining7 min read
The best exercises to build muscle as a beginner
The compound and accessory exercises that do most of the work.
GuideMuscle8 min read
How to build muscle when you are naturally skinny
A training and eating approach for naturally slim beginners who struggle to gain muscle.
GuideMuscle8 min read
How long should a workout be?
What really decides session length, and how to train well in 30 minutes.
Quick answerTraining5 min read
A beginner meal plan built on four numbers
Build your meals around the calories and protein you actually need, with a complete example day and simple portion guidance.
ProgrammeNutrition
How to get bigger arms as a beginner
The exercises, weekly sets and realistic timeline for building arm size.
GuideMuscle7 min read