2 Day A Week Workout Routine Beginner

3 Day Workout Plan for Beginners. How it works: Do 2 sets of 10 to 15 reps of each exercise. com is the only official site where you can get my new workouts. Requires two hands to pick up. This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. You will get 5 workouts for each body part every 3 weeks. The at home 3 day split workout routine. Gymaholic prepared you 3 days of sweat and hard work. Don't start with a tough daily regimen - Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Always use your bowflex to build muscle. IF i was to go back to 2 days/week here's what i would do: Day 1 Squats 4x5 at 75-80% Bench or Incline 4x5 at 75-80% Chins 5x5 adding weight if need be RDLs or Glute Ham Raise 4x5-6. I would like to get your opinion on adding more exercises into the routine. Well Built Style’s 3×5 Routine for Beginners: You will use this routine for the first 3-4 months. 3 Day Workout for Beginners. Workouts; Quick Beginner Butt Workout by Samantha Brodsky 2 days ago Workouts Too Busy With Classes to Get to the Gym? You Can Do This 4-Week Workout Plan in Your Dorm. Resistance Days. Plan Specs. Additional Printable Fitness Workout Routines. If you want to put on a large amount of muscle in as short a time as possible, a full-body workout routine is the best way to do it, provided you know how to set it up in the right way. 2) Instructions on how to perform each exercise. You will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day. Perform the exercises marked with letters as a group. This Beginner Workout Plan was designed for anyone seeking low-impact workouts that are still challenging. Read something insightful that makes you think. The Beginner Workout Schedule. How it works: Do 2 sets of 10 to 15 reps of each exercise. The idea is to get comfortable working out and begin making it a habit. beginner intermediate strength. If you lift Mon/Wed/Fri, you'll have four rest days a week on Tue, Thu, Sat and Sun. “Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I’ve used this program” This workout is pretty basic, but very thorough. Right away people want to lift heavier weights, go on long runs and bring more intensity to their workouts. I recommend this routine for intermediate exercisers. In fact, it may even be wiser to run a few minutes and walk a few minutes until you get accustomed to the demands on your heart, lungs, and legs. Workout Duration. We have compiled a large database of workout routines that cover individual muscle groups along with weekly workouts to help you build lean muscle, burn body fat and get into amazing shape! These workouts are designed for everyone including the beginner who is just starting out on a fitness program, to the advanced athlete who has been training. Now all you need to do for ongoing gains is cycle this 3-day split workout with the 3-day full body routine found in the free THT book. If you lift Mon/Wed/Fri, you'll have four rest days a week on Tue, Thu, Sat and Sun. Check out this 2 day workout routine I'm going to start next week following your 3 day workout listed on. Here you will be training for 6 days per week, with just one day of. gl/5BdsAn DAY 1 - Full Body Back Squats 5 sets x. This is a great way to get started. For the purposes of this program, a "beginner" is someone who cannot do regular pushups at all or properly, cannot walk a mile in under 12 minutes, or has not exercised in several years. You could split up the Starting Strength workouts into two work outs and then perform only two main "workouts" a week. Here is what you can expect from this plan: Effective routines to build muscle. This is just to get you going. Each session is about 45 minutes. Download your 30-Day Workout Calendar to build strength and burn calories with daily workouts you can do at home with a set of dumbbells. Gymaholic prepared you 3 days of sweat and hard work. Choosing from 5 Popular Beginner Lifting Programs. Workout Routine For Women. The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. The basic 5x5 program can be done either as a split or full-body routine. Traditional SS is AxBxCxx, but you could do A1A2xB1B2xx. 3 Day Workout Plan for Beginners. Do each of the three workouts below every week. This gives you enough rest times between sessions to rest, recover and get over the inevitable muscle soreness you’ll experience for the first few weeks. Nothing else. To build muscle mass. Gymaholic prepared you 3 days of sweat and hard work. Many bodybuilders choose to split their training and workouts into sections. first, What is the 3 day split workout routine? The 3 day split workout program is, by definition, a workout program carried out 3 times a week, targets one or two muscle groups in the same workout, and has rest days between each workout session. Ready for a workout routine that will challenge you but not take all day to complete? No more hours in the gym to get the body you want. This is how your weekly training split may look. This workout routine can be used by intermediate to advanced lifters. You can workout any 5 days in a week. While following a gym workout routine for beginners, the first day of the week can be devoted to developing your chest muscle. 5 Day Strength Training Workout Routine for Beginners Below you will find the exercises, sets, and reps for each exercise. So, you'll be doing your bowflex workout routine 3 times per week. If you wanted to train with this programme around 6 days a week, then you’d just have a rest day every 4th day. Like Park, Arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the "5x5" protocol. Keep reading for more details on this specific calendar, as well as, links to download the beginner workout plan. " This day is a special time for you to. you'll find a 12-week treadmill workout program for. In this workout program you can perform the 3 workouts back to back over 3 days if you like. All plans by this Coach Length. 3 Day Beginner Workout. I only lift 2 days a week, so i am curious if adding more exercises into the routine would be beneficiary. Working out twice a week won't give you the absolute best results, but something is always better than nothing. Get a detailed workout breakdown, schedule and find related workouts. Bodyweight Plan #1: 31-day Beginner Bodyweight Program. You can workout any 5 days in a week. The Benefits of a 5-Day Split Routine. com article, free Beginner Running Plan. First, let's cover some definitions. If you don't like what we've chosen, use the "show alternate" links to display random selections for each workout type. Everyone has a variety of goals when it comes to exercise, which means there are many types of athletes. Two day split muscle routine for beginners. Powerbuilding workout programs are nothing new in the world of strength sports. You could split up the Starting Strength workouts into two work outs and then perform only two main "workouts" a week. The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount of muscle mass while keeping fat gain at minimum and also to increase your strength. The following 5 day workout routine is based on a 5 day split. With this type of routine, I went from 120 lbs. beginner intermediate strength. A full body routine performed three days per week is probably the best way for a beginner to start weight training. You perform a full-body routine, three days a week. com is the only official site where you can get my new workouts. 1) I prefer to work out 3 days a week, but this Upper-Lower split requires 4 workouts per week. Calorie Burn: 180 - 330. Working out about 3 days a week, whole body, works best for beginners (and in fact, works very well for a very long time). The Training Plan Source Powered By IREP Athletics. Work Hard, Look Great. The 3 day full body workout routine is a favorite workout of mine because it gives the BEST results. Full body training is the safest and most effective type of weight lifting routine for beginners. 23 Shares View On One Page by James Barrett 2 days ago. Day 12 Rest. Pull-ups are one of the best exercises to help build up the upper back and strengthen the back muscles as well as the overall body. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you'd like. First, let's cover some definitions. Your first step is learning the basics. If you are just getting back into working out, try it one day a week and see how you feel. The key to weight loss is to include interval training with your current cardio program. The Ultimate Beginner Guide: “Push Pull Legs” Body Recomposition 101: Lose Fat & Gain Muscle (Science Based) 2 Biggest Reasons Cardio is Ruining Your Gains; A Complete Guide on How To Build A Workout Routine (without steroids!) How To Make the Perfect Flexible Meal Plan for Weight Loss (6 Tips) The Ultimate Guide to Bulking Up (For Skinny. In this particular two-day split, train all torso muscle groups (chest, back, shoulders and abs) in Workout 1 and all limb muscles (biceps, triceps, legs and calves) in Workout 2. 3 or 4 days per week. It is a routine that will take a while, because you will only be doing 1 extra pull up each week on average. Cardiovascular exercise burns a lot of calories, as such this weight loss workout plan is centred around cardio. This 12-week program contains 6-8 exercises per day that. So if you want to: Build muscle; Improve your training; Burn fat; And become stronger than you've ever been. Workout A. Workouts; Quick Beginner Butt Workout by Samantha Brodsky 2 days ago Workouts Too Busy With Classes to Get to the Gym? You Can Do This 4-Week Workout Plan in Your Dorm. PEBBLE TIME STEEL IS ON TRACK TO SHIP IN JULY. | Fitness Videos by Lumowell (It is of prime importance to consult your doctor before starting these training video exercises). Full Body Workout Squat - 2 to 3 sets of 12 reps. Instead of just one main lift per workout (using the 5/3/1 set-up), two main lifts are used for additional weekly. Repeat full cycle by doing 20 jumping jacks as beginners. My Weekly Workout Plan feature 5 days of workouts you can do in one week to take your fitness results to a whole new level. This is a safe way to build up from not running in a while. “You can’t build or maintain muscle with only TWO workouts a week!” I beg to differ. Welcome to the Beginner's Calendar 2. There are three resistance workouts—each done twice—in the 14-day emergency shred schedule. Read something insightful that makes you think. Repeat this workout 3-4 times during the first week. Repeat full cycle by doing 20 jumping jacks as beginners. Equipment: This advanced home workout plan requires a pair of dumbbells. Going from relaxing to doing intense workouts is a recipe for. Let me know what you think and thankyou for the videos!. For the Beginner Gym Workout, you have legs every day. My good friend, and one of the world's most intelligent strength coaches, Pavel Tsatsouline, told me recently about a two-day a week powerlifting program. If these exact days do not work for you don't worry; feel free to move the workouts to days that fit your schedule better. To build muscle mass. The 2 day split workout can be used to both maintain and build muscle for both the newcomer to lifting as well as the seasoned veteran that's spent years smashing the iron. This program is based on a 3 day/week schedule. adheres to an intelligent progression system). The Full Body Workout Routine You see it all the time; someone goes into the gym with little or no training experience and embarks on a "20 sets per body part, 5 day per week split routine" that they read about in some muscle mag or on some website. It is a routine that will take a while, because you will only be doing 1 extra pull up each week on average. All plans by this Coach Length. If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts. By including short bursts of high intensity activity with your moderate intensity work as part of a five-days-a-week plan, you can burn more. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme. To build muscle mass. THE WORKOUT STRUCTURE. All CrossFit workouts, or WODs (Workout Of the Day), are scalable to each individual’s fitness ability. This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. A full body routine performed three days per week is probably the best way for a beginner to start weight training. By following this split, you'll provide your body with adequate rest, allowing it to recover from the workouts. But in this article, I want to set the record straight, once and for all. (After every Push Pull Legs cycle). F*ck those guys. Notice This workout calendar is undertaken at your own risk. The beginner street workout program below is suitable for beginners, but it might be too heavy if you haven’t done any street workouts at all in the past. Performing direct arm work at the end of a workout, usually 2 different exercises for 2-3 sets x 8-12 reps will be sufficient. They do chest on Monday (obviously ), back on Tuesday, legs on Wednesday,. the other workout day should start off with deadlifts. 3 Day Workout Plan for Beginners. " As for the soreness, it's always MUCH worse after your first few workouts. Two day split muscle routine for beginners. With this workout you'll train 4 days per week. The Takeaway. Do three StrongLifts 5×5 workouts per week. I know that some of you are super busy and you can only afford to go to the gym twice a week. Monday and Tuesday. Do as many reps as you can with. Schedule your workout days at least two days apart, so your body has enough time to recover between workouts. If you have never been exposed to health & fitness, this is a great workout to start with. Being a complete novice to fitness and weight training has its advantages. The key to weight loss is to include interval training with your current cardio program. Doing this helps men to focus on the biggest muscle group early in the week. Rest days are crucial to get results on this program. When you can perform clean sets. This full body workout will have 4-5 big compound movements. These will help you to stick with your new fitness goals for the long haul… Here are 6 workout tips for beginners to help you start a workout routine at the gym that you can stick to…. Workout your whole body, with one basic exercise for each body part, three days a week, Monday, Wednesdays and Fridays. The other two days you could take a stroll or do an easy hike. The other two days you could take a stroll or do an easy hike. This four-week weight training workout routine will help you build a fitter, stronger body. The moves are all low impact and easily modified to be easier or more difficult. beginner intermediate strength. This workout routine can be used by intermediate to advanced lifters. For Beginners, training for three days per week is a must if you want a full body workout. 15 Pull Ups in 15 Weeks. *You can choose to either use the same weight across all sets (ex: 225 for all 3 sets of 5), or ramp the weights up by 10-20lbs each set (ex: 205x5, 225x5, 245x5), and make your 3rd set your all-out/max effort/"money set. Note: only do this if you have at least reached an intermediate level. You can then have one or two days off before repeating. Beginner Workout Routine #1 with machines (full body). On that note, let's talk a bit more about the 8-week beginner workout and what you should keep in mind. By this I mean instead of performing every exercise every workout, you could split up the workout between two days, and perform that twice a week. The Magic of Lifting Three Days Per Week 2. The weight stresses your body every workout. I only lift 2 days a week, so i am curious if adding more exercises into the routine would be beneficiary. For the purposes of this program, a "beginner" is someone who cannot do regular pushups at all or properly, cannot walk a mile in under 12 minutes, or has not exercised in several years. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. Follow this workout plan and you will be feeling so good by the end of one month that you will be addicted to your daily workout. My own beginner program (The Beginner Weight Training Workout Routine) does the same. Going from relaxing to doing intense workouts is a recipe for. Your aim is to work on 1-2 muscle groups a week instead of training the same muscles everyday. Zwift workout Day 2 - Strength in 6wk Beginner FTP Builder including all workout details, workout description, wattages/%FTP and cadences. The second week of the 4 weeks workout routines will see you exercise different body parts on different days with a two-day training split. If you're somewhat active you can skip this week and go straight to week 2. Day 15 Last day! A special treat. A Lesson from Bruce Lee on Simplicity. If you are just getting back into working out, try it one day a week and see how you feel. Then you'll love these 14 calisthenics beginner routines for Bar Brothers (+4 workout plans based upon your required level of intensity). *You can choose to either use the same weight across all sets (ex: 225 for all 3 sets of 5), or ramp the weights up by 10-20lbs each set (ex: 205x5, 225x5, 245x5), and make your 3rd set your all-out/max effort/"money set. You cant train full body workouts 5 days per week. Repeat it two or three times a week on alternate days. adheres to an intelligent progression system). If you’re feeling a bit antsy about hitting the gym 3 days per week, it’s okay. Welcome to the Beginner's Calendar 2. Doing this helps men to focus on the biggest muscle group early in the week. By this I mean instead of performing every exercise every workout, you could split up the workout between two days, and perform that twice a week. 2 days on and then take at least 1 day off. You might be surprised to find out that this workout only contains 20 exercises but that's all you need to really feel it everywhere. cardio has its place in a balanced workout routine. No equipment needed. It will require hard work and dedication, but the results will be well worth it! With this challenge, you will lose weight & inches and gain strength & confidence!. Performing direct arm work at the end of a workout, usually 2 different exercises for 2-3 sets x 8-12 reps will be sufficient. The following training plan is intended to function as a total fitness program for an athlete just starting out as a rower. Beginner Workouts. But don't be fooled. Let me know what you think and thankyou for the videos!. Day2 Deadlift 4x5. The Gainz Alliance 3 Day Workout Routine - Push, Pull, Legs Whether you're a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time! For a beginner, there is no need for more than three sessions a week. Rest days are crucial to get results on this program. PEBBLE TIME STEEL IS ON TRACK TO SHIP IN JULY. After 2-3 cycles of that, switch to this version for more variation and back development. You perform a full-body routine, three days a week. Push ups – 3 sets of 9 repetitions; Leg raises – 3 sets of 9 repetitions; Pull ups – 3 sets of 3 repetitions (if it’s horizontal pulls aim for 3 sets of 9 repetitions). Wait at least one day between two workouts. adheres to an intelligent progression system). In fact, it may even be wiser to run a few minutes and walk a few minutes until you get accustomed to the demands on your heart, lungs, and legs. 2 = day 2 etc. I have mentioned the days as workouts. Probably about 3/4 exercises at 2 sets each. Today you are going to learn EXACTLY how you can start your calisthenics training as a beginner. Then, schedule. Two day split muscle routine for beginners. Comprised of three 20-minute workouts over a 30-day period, this program will burn calories to melt off the fat, build strong lean muscles, and push you to find your true strength and inner power. 2 - Day Split Workout Plan with Gym Machines for Beginners. The other two days you could take a stroll or do an easy hike. A beginner should be able to easily handle three days a week of training because the resistance will be much lighter. Especially when it is combined with the secrets included in the WLC System. (After every Push Pull Legs cycle). 3) Infographic with visual instructions to follow online. Calorie Burn: 180 - 330. You're a female and you want to challenge yourself in the gym. If you have only 10 - 15 minutes to exercise, this will be perfect for you. 2) Instructions on how to perform each exercise. You’ll repeat. Wait at least one day between two workouts. Perform this workout 2 to 3 times per week on non-consecutive days for as long as you see results. What is one of the best workout routines? Let's find out! (To Be Performed Every Other Day, 3 Days a Week for 3 Weeks) Beginner's Weekly Gym Routine (Full Workout with All Exercises). Right away people want to lift heavier weights, go on long runs and bring more intensity to their workouts. Type: The type of exercise can be walking, running, cycling, etc. "Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I've used this program" This workout is pretty basic, but very thorough. Mesomorph Full-Body Workout Routine - Day 2 by Misato Alexandre on May 24, 2015 In Mesomorph Body Type In Bodyweight Exercises It is just as important following a customized balance meal plan for your body type as following a workout plan that’s tailored to your body type. Changing plans without a reason is pointless, so if something works for you, then you should definitely stick to it. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine. Since this is an A/B setup, you simply alternate between the A and B workouts each time you are in the gym. The program outlined below contains 3 full body workouts and is meant to be performed 3 times per week with at least 1 full day of rest/recovery in between each training session. Firstly, you can train the body part with all out effort and intensity. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you'd like. Two day split muscle routine for beginners. Bodyweight Plan #1: 31-day Beginner Bodyweight Program. Advanced Cardio Fitness Routine. Always use your bowflex to build muscle. Additional Printable Fitness Workout Routines. WHAT THE WORDS MEAN. This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time. The Gainz Alliance 3 Day Workout Routine - Push, Pull, Legs Whether you're a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time! For a beginner, there is no need for more than three sessions a week. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you'd like. This routine is only recommended for intermediate level weight lifters and should not be […]. Do these ab moves for a firm belly fast. The weight stresses your body every workout. By including short bursts of high intensity activity with your moderate intensity work as part of a five-days-a-week plan, you can burn more. In fact, this style of workout has been used for years, but only recently have they been gaining more popularity. Home Workout Plan Instructions. Printable easy to follow full body beginner workouts to help you start a safe and effective workout routine. Beginner's Weekly Gym Routine (Full Workout with All Exercises) Buff Dudes Cutting BOOK: https://goo. Follow this free workout plan to tone and tighten your legs, abs, arms, butt and more for a total body routine this week. You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. Just Do It! Origami; Cellphone Life Hacks; Just Do It! Origami; Cellphone Life Hacks. training workout (or workouts) two days a week means you could do more. Work Hard, Look Great. Equipment: This advanced home workout plan requires a pair of dumbbells. " strength training seven days a week if you really want. training on non-consecutive days) and taking 2 of rest after the 3rd and final workout of the week. Adult women should lift weights at least twice per week, according to the Centers for Disease Control and Prevention. If you're not doing the movements the right way, stop. Keep reading for more details on this specific calendar, as well as, links to download the beginner workout plan. For a beginner, one day of complete rest will be ideal for recovery. Like Park, Arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the "5x5" protocol. Are you new to working out? Our 4-week beginner workout plan for women is perfect to jump start your metabolism and improve your fitness level. “The current recommendation is 2-3 days per week, for at least 30 minutes per day. Last seven minutes: Cool down then stretch out your legs. Women's 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. If you are to miss a day, a few days or even a week of working out, do not start your routine over from the beginning, just continue from where you left off and return to following your schedule. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine. Perform 3 warm up sets for the first exercise, and 1-2 for each exercise after that (if any at all). A Lesson from Bruce Lee on Simplicity. The reason for this is for recovery. *The beginner workout consists of low volume, low intensity, modified version of exercises to accomplish correct form, and low reps/ set range. If you're just starting out, working out twice a week for the first week or two is perfectly okay. Performing direct arm work at the end of a workout, usually 2 different exercises for 2-3 sets x 8-12 reps will be sufficient. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth. Cardio- 5 Days a week, 30 Min Sessions on lifting days, 1 hour session on cardio only days. the Reddit PPL workout is a 6 day a week program. "You can't build or maintain muscle with only TWO workouts a week!" I beg to differ. So let’s get into some beginner workouts for anyone new to the gym: New to the gym? What you should know before getting started → Workout Routine #1. Not everybody has time to go to the gym everyday but I think most people can afford to go at least 3 days a week. Over time, I did make one small change and added the bench press to both days as I could easily recover from workout to workout. Beginner Push/Pull/Legs Split Routine - Guidelines Warm Up. 3 Other, 2 Strength. Get a detailed workout breakdown, schedule and find related workouts. Below is the way these workouts pan out. Starting Strength is one of the most popular, widely recommended and effective barbell routines out there. This three days training per week focuses on the core training of your body. Get a detailed workout breakdown, schedule and find related workouts. This is not absolutely necessary since workout 1 and workout 2 train different muscle groups, but it is a good idea give your body time to recover. Just Do It! Origami; Cellphone Life Hacks; Just Do It! Origami; Cellphone Life Hacks. The name of the game is to blitz fat, which means to burn as many calories as you can. She does a lot of yoga and likes to run, but has back problems and would like to strengthen her muscles. A common fitness goal is to achieve a lean, toned body. Workouts Will Be Split. If you want to develop stronger, sexier abs, without needing to buy expensive fitness equipment, you’ll enjoy our guide to the best home workout routines for abs. Women's 3 Day Beginner Weight Training Routine. If you’re feeling a bit antsy about hitting the gym 3 days per week, it’s okay. training on non-consecutive days) and taking 2 of rest after the 3rd and final workout of the week. The other two days you could take a stroll or do an easy hike. Resistance Days. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Big Muscle Gains with the two day split routine. You can then have one or two days off before repeating. A Lesson from Bruce Lee on Simplicity. The Ultimate Beginner Guide: "Push Pull Legs" Body Recomposition 101: Lose Fat & Gain Muscle (Science Based) 2 Biggest Reasons Cardio is Ruining Your Gains; A Complete Guide on How To Build A Workout Routine (without steroids!) How To Make the Perfect Flexible Meal Plan for Weight Loss (6 Tips) The Ultimate Guide to Bulking Up (For Skinny. You can have flatter abs in 2 weeks, whether you're at a beginner, intermediate, or advanced exercise level. Probably about 3/4 exercises at 2 sets each. First, we will start with the 2-day workout split. Beyond the base 3-day-per-week workout and accessory exercises outlined above, Johnny developed several different 'versions' of the plan that are used for individuals seeking specific results. There are two main advantages to using this type of routine. Schedule your workout days at least two days apart, so your body has enough time to recover between workouts. I am looking to add muscle and strength, so what sort of exercises should I be doing throughout the two days?. The second week of the 4 weeks workout routines will see you exercise different body parts on different days with a two-day training split. Give it two weeks and come out stronger with this routine. But after the pain is the reward. Weightlifting, bodybuilding, and powerlifting workouts. Beginner Weight Training Routine #1. The other two days you could take a stroll or do an easy hike. Beginner Workout Routine #1 with machines (full body). Example: train Monday, Wednesday and Friday (Tuesday, Thursday, Saturday and Sunday are rest and/or cardio days). The Training Plan Source Powered By IREP Athletics. On this beginner weight loss workout, you'll workout 3-5 times per week. You will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day. 30 Push Ups in 15 Weeks. A Lesson on Minimalism from The Film Drive 3.