Beginner Workout Plans and Routines

Please search below for your program or browse through all of the workout routines available with the menu bar to your left. These free Beginner exercise workouts plans are available for you to print and bring with you to the gym or health club in your city.

Beginner Strength Training Program Beginner Myfit Recommended Purpose:3 days per week: Monday(DAY 1), Wednesday(DAY 1), Friday(DAY 1) ... Type of Program: Muscular Definition Level: Beginner Days:3
trim and tone Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:5
Beginner Freeweight Program Beginner Myfit Recommended Purpose:Complete this routine 3 days per week with a 24 hour break inbetween workouts. ... Type of Program: Muscular Definition Level: Beginner Days:1
Increase Physical Fitness Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Fitness Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Weight Loss and Tone Beginner Purpose:Cardio 3 days - Monday, Wed, Friday Strength 3 days - Tues, Thur, Sat... Type of Program: Muscular Definition Level: Beginner Days:6
Preseason Football Beginner Purpose:... Type of Program: Hypertrophy Level: Beginner Days:5
Strength gain and flexibility Beginner Purpose:... Type of Program: Strength Level: Beginner Days:1
Wrestling Beginner Purpose:... Type of Program: Sport Specific Level: Beginner Days:4
General Fitness Beginner Purpose:This program is for a beginner into weight training and can be completed Monday,... Type of Program: Muscular Definition Level: Beginner Days:4
Beginner Golf Workout Beginner Purpose:This is a whole body sports specific program for golf, it will cover 3 aspects o... Type of Program: Sport Specific Level: Beginner Days:3
3 Day Split Routine for Strength Beginner Purpose:... Type of Program: Strength Level: Beginner Days:3
Chest Beginner Myfit Recommended Purpose:This is a chest workout specifically for a beginner. A beginner should focus on... Type of Program: Muscle Specific Level: Beginner Days:3
Back, Rhomboids, Latissimus Dorsi Beginner Myfit Recommended Purpose:Space out your back workouts. Ie. Try this program on Monday, Wednesday and Fri... Type of Program: Muscle Specific Level: Beginner Days:3
Inner Thigh Beginner Myfit Recommended Purpose:This Inner Thigh Workout program will focus on inner thigh and overall thigh dev... Type of Program: Muscle Specific Level: Beginner Days:3
Lower Back \| Erector Spinae Beginner Myfit Recommended Purpose:Make sure to give yourself 24-48 hours inbetween each workout routine. ... Type of Program: Muscle Specific Level: Beginner Days:3
Biceps Brachii \| Brachialis Beginner Myfit Recommended Purpose:This is a basic Biceps Brachii muscle workout to begin into hypertrophy t... Type of Program: Muscle Specific Level: Beginner Days:2
Full Body Workout Beginner Myfit Recommended Purpose:This is the best full body workout for men who are just beginning working out be... Type of Program: Muscular Definition Level: Beginner Days:4
Lose Weight and Feel Great Beginner Purpose:This program is a 7 day routine. While most of it is compound exercise it will ... Type of Program: Muscular Definition Level: Beginner Days:7
Lose Weight/Gain Muscle Tone Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:5
increase energy Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:2
Increase Army Physical Fitness Test (APFT) score Beginner Purpose:My goal is to increase my overall score when taking the APFT, which includes the... Type of Program: Endurance Level: Beginner Days:5
Postpartum fitness Beginner Purpose:You should only start this postpartum program if you have completed your 6 wee... Type of Program: Muscular Definition Level: Beginner Days:3
In-Season Soccer Beginner Purpose:This in-season soccer program is a very light workout designed to keep you in-sh... Type of Program: Sport Specific Level: Beginner Days:3
Weight/Fat Loss Beginner Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Summer Workout for Dance Beginner Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o... Type of Program: Muscular Definition Level: Beginner Days:7
Lose belly and get toned up Beginner Purpose:No workouts on weekends.... Type of Program: Muscular Definition Level: Beginner Days:5
Squat 55lbs Beginner Purpose:Replace water with milk during school lunches and after school snacks.... Type of Program: Strength Level: Beginner Days:7
Back Beginner Myfit Recommended Purpose:This is a beginner back workout designed for people just getting into split rout... Type of Program: Muscle Specific Level: Beginner Days:1
30 Minute Beginner Myfit Recommended Purpose:This whole body 30 minute workout is a circuit routine. It allows you to do wei... Type of Program: Muscular Definition Level: Beginner Days:1
Beginner Strength Home Gym Beginner Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us... Type of Program: Strength Level: Beginner Days:6