Gym Workout Plan For Beginners PDF

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The Gym Workout Plan For Beginners PDF contains a very useful set of exercises to get you started with your new gym routine. By following these plans, you can see great results in both strength and body tone in the first month’s time. This plan is designed for both men and women so that anybody can benefit from it.

The Gym Workout Plan is a training program designed for people who want to improve their health and body.  This 30-day plan contains 4 detailed training programs: beginner, intermediate, advanced, and extreme workouts.

This Gym Workout Plan for Beginners is so easy to follow that you can complete the whole workout in just 30 minutes. There are no expensive gym memberships needed, no bulky equipment to trip over, and no intimidating weight-lifting experts judging you. Just a straightforward routine designed to help you lose weight and build muscle while getting healthy. It’s a perfect home workout plan or gym workout plan if you decide to join a club after completing this 12 week program. 

Gym Workout Plan For Beginners Overview

Gym Workout Plan For Beginners PDF Free Download

Are you a beginner in the gym or want to start your workout routine? Then this article is for you.

In this article we will talk about the best exercises for beginners, how to do them and how much weight should be used for each exercise.

You can also download the free Gym Workout Plan For Beginners PDF at the end of this article.

In order to achieve your goals, whether it is weight loss or gaining muscle mass, you need to have a proper workout routine. Without proper guidance and knowledge of what exercises are best suited for your body type, it will be very difficult to reach your desired results.

In this article we will talk about some of the best exercises that you can do at home without any equipment or gym membership. These exercises are perfect for beginners as they help in building strength and improve flexibility which allows us to perform other activities such as running or cycling efficiently without injuring ourselves in any way possible!

The first thing we need to understand is that there are no shortcuts when it comes down to achieving success in any aspect of life including fitness related goals such as losing fat or gaining muscle mass depending on what type of physique goal you want achieve within next few months/years?

Gym Workout Plan For Beginners PDF


If you’re new to the gym, it’s important to start slowly. You can’t just pack all of your favorite exercises into one session and expect to be able to keep up with them while also recovering between sessions. Here’s a plan that will let you ease into regular workouts by combining cardio and strength training in an easy-to-follow way. This is a 4-day split routine where each full body workout only takes about 30 minutes and each exercise is performed for 3 sets of 12 reps.

The Warm Up

When beginning a routine, it is important to warm up your muscles and joints. A good warm up can prevent injury and help you get the most out of your workout. Here are a few exercises that will help:

  • 10 push-ups
  • 20 lunges (10 per leg)
  • 5 squats


HIIT is a high-intensity interval training. HIIT workouts are short bursts of exercise at your maximum effort, followed by longer, slower recovery phases. These exercises work your body in different ways and can burn a lot of calories in a short period of time. They keep your body guessing so you don’t get bored, and they help improve endurance while also building strength and muscle mass.[1]

HIIT workouts are great for beginners because they build up the heart rate quickly to get you started on exercising regularly without putting too much strain on yourself physically or mentally. If you decide to try out some HIIT exercises today, these three beginner-friendly options will give a boost to any fitness routine:

The Cool Down

The cool down is a vital part of your workout. It helps to prevent injury and muscle soreness, as well as allows for blood flow to return to normal levels after exercising. A general rule of thumb is that you should spend 5-10 minutes on your cardio machine at the end of each session, then finish with stretching exercises like rolling out sore muscles or just moving through yoga poses.

This is the workout routine for the gym.

This is the workout routine for the gym.

  • Warm up for 5 minutes.
  • Do a HIIT workout of 20 seconds fast, 10 seconds slow, repeated 6 times.
  • Cool down for 5 minutes.


I know what you’re thinking:

“I don’t want to spend all day at the gym!”

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