Weight training Program for Beginners

A man in a black tanktop is doing seated shoulder press. He's no longer a beginner.

Maybe you’re new to weight training and looking for the perfect weight training program for beginners. Or maybe, you’re simply needing a break from your complicated program, that requires you to hit the gym every day.

No matter why you’re looking for a new program, fitness bro’s weight training program for beginners will be perfect for you.

Before we get to the actual program, let’s have a look at some of the basics of it.

Make sure that you’re gonna eat enough with our free BMR calculator

Build Around compound exercises, not machines

You don’t need new fancy machines to get bigger and stronger, a barbell and some dumbbells will be more than enough for you to gain muscles and strength. That’s why we have created a strength training program for beginners, whose main focus is compound exercises.

The quality of the machines in different gyms will be changing, but you should always expect some selection of free weights. Because of this, our workout plan can be done almost everywhere.

The perfect split for weight training beginners

When looking to build mass we often see people going for the higher splits in which they hit every muscle group every 5-7 days. While that might have some advantages for more experienced lifters, a lower split in which you hit every muscle group a bit more often should be preferred by most.

That’s why we used the classic 2-day push/pull split to make our weight training for beginners program. That way, we’ll hit every muscle group twice a week, shared over 4 workouts. If your goal is to lose weight, you could add some cardio to this program.

Ever wondered what’s the difference between the 2- 3- and 4-day split?

When should I add weight?

Following strict programs in which the weight for every lift, has been counted beforehand, is extremely popular. While it might be effective for more experienced lifters, it might seem confusing for beginners. That’s why we have made adding weight a bit more simple.

You want to start with a weight where you’re able to take 6 reps of each exercise. When you’re able to take 8 or more reps per set, you want to increase the weight again. To put it simply, start at 6 reps, lift until you can do 8 reps, add more weight, and do 6 reps again with the increased weight.

The whole purpose of the program is to make it as simple as possible. That way you won’t have to worry about anything else than you’re hard and heavy workouts.

The perfect weight training program for beginners

Finally, we’re here, what you’ve all been waiting for, Fitness Bros weight training program for beginners. Below you’ll be able to see the exercises, sets, and reps.

Monday/Thursday – Chest, Shoulders, triceps and abs

Exercisesetsreps
Benchpress46-8
Dumbell incline benchpres46-8
Military press46-8
Side lateral46-8
Skull crushers46-8
Cable crunch46-8

In need of a dumbbells arm workout?

Tuesday/Friday – Legs, back and biceps

Exercisesetsreps
Squat46-8
Deadlift46-8
Calf raises46-8
Bent over row.46-8
Chin-ups46-8
Face pulls46-8
Dumbell curls46-8

If you’re not getting stronger with this program, you might be doing some of these 7 mistakes

Rest time

Don’t be afraid to take a bit more rest in between sets if you want to maximize muscle growth. We usually recommend 2-3 minutes rest between each set to get the most of it.

A man is curling with a dumbbell. He's on a dumbbels workout for arms workout plan.
The arms are one of the favored muscle groups amongst many lifters. It's visible, even Read more
A man is reaching towards a shaker with whey protein after a workout.
We all know that protein is important but most athletes struggle with getting enough through Read more
A protein shake is placed in front of two kettlebells. The photograph wonders if he should drink his protein shake after or before his workout
We all know that protein is important, but how important is the timing? Does it Read more
A man is sitting on a bench, drinking his protein shake after a hard workout. He knows why protein are important
Protein consumption is key to building and maintaining muscle mass which is why protein are Read more
A woman is sitting on a weight attached to a barbell. She's in-between sets and her mind drifts." What is water retention, really?" She wonders while waiting for her next set.
Want to know more about what water retention is, causes, remedies, and much more? What Read more
A woman is measuring her waist with a tape measure.
Before we get to discuss how to reduce water retention, we should understand what it Read more
A man is unloading a barbell. He's not stronger than he was a month ago and he has to remove the extra weight he added
Have you ever thought "Why am I not getting stronger"?. Here's 7 possible reasons why. Read more
A woman is making a proteinshake with creatine. She just read Creatine - The beginner's guide, and got inspired.
Creatine is the best supplement for improving performance in the gym. Studies show that it Read more
A woman is sitting on a yoga mat, drinking a protein shake. She added creatine to her shake as she's currently in the loading phase for creatine.
What is the loading phase for creatine? Do you have to have a loading phase Read more
creatine make
Does creatine make you gain weight? let's have a look at the different reasons why Read more