The following are three workout plans for beginners to build muscle that we’ve curated from our library of over 35+ free ones.
Being a beginner can be a little nerve-racking when it comes to working out. There’s so much equipment, so many exercises, and so many programs to follow. It’s a lot to take in. But, being a beginner is also a very exciting time. You’re learning something completely new and it’s so incredibly good for you. There’s also another small perk of being a beginner: beginner gains. When starting a workout plan for the first time, beginners tend to see early results.
If you’re just getting started, continue on and let’s get to work.
Related: What to do on the first day in the gym
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The Very Beginner Workout Plan
The 4-week Very Beginner workout plan is exactly as it sounds. The primary focus of the plan is to slowly build your body up to be able to take on more of our challenging HFP programs in the future. To do that you’ll want to do the following: Improve or increase joint range of motion, improve the stability of those joints, strengthen your core muscles, and develop a baseline level of cardio. Following a basic structure will set you up for success.
Goal: general strength, stability, mobility and conditioning
Ability level: very beginner-beginner
The Introduction Workout Plan
The Introduction/Transition from Mike Beringer is one of those plans that you can start with as a beginner, but still find strategically useful as you become more advanced. The exercises are the basics and the volume (or amount of work) is low. This is ideal for a beginner (Introduction) because it isn’t complicated or too much of a shock to the system. On the other hand, it works well for the much more advanced (Transition) because it can serve as a de-load or taper. After weeks or months of intense, exhaustive exercise, a de-load or taper gives the body more time to recover while still stimulating the muscles. Big Mike Beringer did a great job programming and demo’ing.
Goal: weight management, muscle maintenance, “tapering/de-loading”
Ability level: beginner through advanced
The Foundations Workout Plan
No fluff, no gimmicks. That’s how we roll around here, and that’s always how HFP will roll. The key thing about the Foundation workout plan is that the exercises are very basic and the total amount of work is conservative. Because you’re relatively new to exercise and working out, this will provide you with a good base of fitness without pushing you too far to start.
Goal: general strength, stability and conditioning
Ability level: beginner – intermediate
Time to level up? Check out something from our 35+ free workout plans for different goals and ability levels.
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