Strength and Muscle for Beginners
If you're overwhelmed by the idea of starting a demanding workout program, start with this one! This simple, solid program is time efficient, hits the full body, and will put you on a fast track toward your physical goals, no matter if it's losing weight, gaining muscle, or just being healthier.
4 Week(s)
Beginner
Get fit
3 workouts
Full Gym
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Resistance Training Done Right
Resistance Training Done Right
3 workouts per week / 30-45 min. per workout
Getting started in the gym can be really simple, as long as you have the right tools. Your three weekly workouts will build strength where you need it and give you just enough intensity to add muscle and burn fat. Whether you're a complete beginner or a more experienced lifter looking for more structure, following this plan consistently will produce results.
More than a workout plan. With this plan you also receive:
Master the Essentials
Use straight sets & supersets to build strength & muscle
Doing the same workout every day can be boring and unproductive. That's why you'll cycle between three workouts, each of which hits the entire body, but with different rep ranges and focuses each day. You'll do big lifts like goblet squats and dumbbell presses, muscle-focused accessory work, and finish each day with a "loaded carry" to burn fat and build athleticism.
Track Your Progress
Real-time workout tracking
The progressive overload approach in this program only works if you follow your progress. That means tracking the weights you lift and the rest periods between sets. You can do both in the Bodybuilding.com BodyFit App! Plus, you can watch instructional videos of every movement in every workout!
Go Mobile!
You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.
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