Beginner Workout Plan (Double Body Part Split)
Simple, safe, and effective – designed from a trainer’s perspective . beginner workout plan
This workout plan is created for absolute beginners who want to start training safely and correctly. The focus is on learning proper movement, building basic strength, and avoiding injuries.
If you’re new to the gym or home workouts, this plan will help you build confidence and consistency.
beginner workout plan Overview
- Day 1: Chest + Triceps
- Day 2: Back + Biceps
- Day 3: Shoulders + Legs
👉 Train 3 days per week (Example: Monday – Wednesday – Friday)
👉 Rest 60–90 seconds between sets
👉 Start with light weight or bodyweight
Day 1 – Chest + Triceps
Chest Exercises
- Push-Ups (knee push-ups if needed)
- Dumbbell Bench Press (Flat)
- Dumbbell Chest Fly
- Incline Dumbbell Press
- Chest Press Machine
Sets & Reps:
3 sets × 10–12 reps
Triceps Exercises
- Bench Dips
- Triceps Pushdown (Cable or Resistance Band)
- Dumbbell Overhead Triceps Extension
- Close-Grip Push-Ups
- Triceps Kickbacks
Sets & Reps:
3 sets × 10–12 reps
Day 2 – Back + Biceps
Back Exercises
- Lat Pulldown
- Seated Cable Row
- One-Arm Dumbbell Row
- Assisted Pull-Ups
- Back Extension (Machine or Floor)
Sets & Reps:
3 sets × 10–12 reps
Biceps Exercises
- Dumbbell Bicep Curl
- Hammer Curl
- Barbell Curl (Light weight)
- Cable Bicep Curl
Sets & Reps:
3 sets × 10–12 reps
Day 3 – Shoulders + Legs
Shoulder Exercises
- Dumbbell Shoulder Press
- Lateral Raises
- Front Raises
- Rear Delt Fly
- Upright Row (Light weight)
Sets & Reps:
3 sets × 10–12 reps
Leg Exercises
- Bodyweight Squats
- Leg Press Machine
- Walking Lunges
- Leg Curl Machine
- Standing Calf Raises
Sets & Reps:
3 sets × 12–15 reps
Warm-Up & Cool-Down (Must Do)
Warm-Up (5–10 Minutes)
- Jumping jacks
- Arm circles
- Leg swings
- Light treadmill walk
Cool-Down (5 Minutes)
- Stretching all trained muscles
- Deep breathing
Warm-up and cool-down help prevent injuries and improve recovery.
Important beginner workout plan Tips
- Focus on correct form, not heavy weight
- Increase weight only when reps feel easy
- Mild soreness is normal, sharp pain is not
- Drink water during your workout
- Sleep at least 7 hours daily
Weekly beginner workout plan Schedule Example
- Monday: Chest + Triceps
- Wednesday: Back + Biceps
- Friday: Shoulders + Legs
Final Trainer Advice
Consistency always beats intensity for beginners.
Follow this workout plan for 6–8 weeks, then move to a more advanced training split.
Train smart. Stay patient. Results will come.