the best beginner workout routine

The Best Beginner Workout Routine You Can Start Today

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Hey guys, it’s Michael here with another post for you to enjoy. Do you ever wonder how to begin working out if you don’t have a home gym, a gym membership or access to any equipment?

Would you like to discover a way in which you can quite easily begin working out in the comfort of your own living room or local park? Today I wanted to talk to you about a subject I get asked about quite frequently – What’s the best beginner workout routine?

To this question I have one simple answer usually. Any workout routine is the best as a beginner.

That’s right – as a beginner, you experience what’s called newbie gains. This is a well documented phenomenon and is thought of being the determining factor in building your “foundation”.

What YOU Need to Know About Beginner Workout Routines

As a brand-new, never lifted anything heavier than your mattress lifter, and you begin lifting heavy weights, you will experience significant strength and muscle gains in a short period of time.

The time during which you experience “newbie gains” can range anywhere between 12-24 months. Sometimes you keep getting stronger and bigger for longer, sometimes you plateau more quickly.

It is during this time where you are brand new to lifting that you must capitalise on your body’s ability to rapidly get stronger and muscular.

That’s why I said just pick a program out there and do it – and do not try to create your own.

You don’t know how to work out and that’s the reason you have landed on this blog.

The Core Principles of Weight Lifting: Getting in Fantastic Shape!

When it comes to weight lifting as a hobby or sport, the whole idea is to change your body’s composition – I.e. lose extra fat and build more muscle.

In order to do this your body must become stronger. The fundamental way in which to ensure your body progressively becomes stronger is called progressive overload.

If you look here you will find a direct comparison between just adding more and more reps vs progressively overloading your muscles – or, as the fitness world calls it – high volume vs high intensity.

The only thing that’s between you and a stronger you is the weight you put up on that bar.

Doing more and more push-ups is NOT going to help you get there.

What this means is that you set out to do a certain amount of reps, say, 10-15 pushups. Once you have reached that number for 3 sets, you make the exercise more difficult.

Another example would be standing military press. You lift X weight for 6-8 reps for 3 sets, and then you increase the weight by 5lbs or so and work back up to the same reps you did with the lighter weight.

There is a reason this is the most widely accepted and used system of becoming stronger in the world – it works and it’s required to get stronger.

You must make exercise harder in order to keep progressing.

Check out this review of the Bar Brothers The System workout program to learn more about how you can begin working out in the comfort of your own home and get in the best shape of your life!

But Mike, What About Periodisation Models of Training?

You would be correct to say that these models are more effective in building muscle than a standard pyramid style model or reverse pyramid model – however, you’re a newbie and for newbies, you don’t need to dig this deep – YET.

Stay focused on intensity (weight on the bar) and when you’re more advanced, you work towards periodsation – either lineur, DUP (daily undulating) or other styles of periodisation.

Yes, they will be more effective when you are no longer a beginner and require more advanced techniques to keep growing stronger.

A Perfect Example of the Best Beginner Workout

Thanks to Gregory O’Gallagher of, the below workout routine is one loosely based on his Bodyweight Mastery Course which can be purchased from his website.

For this beginner routine, we’re going to be focusing on working out 3 days per week, for 1 hour each time.

We will be doing a full body split routine that hits every muscle group every 3-4 days which is ideal for recovery.

This will make it sustainable – which is one of Physique Authority’s key principles, more of which you can read about here.

If you are doing something that demands a lot you may not be as likely to continue.

The same can be said about dieting. Why do something if it’s not enjoyable?

Anyway, I digress. I apologise.

Now, what you will do is do 2 workouts: and 2.

For these workouts, you will alternate: 1, 2, 1, 2, 1, 2, 1, 2, 1 etc. and you will do for example Mondays/Wednesdays and Fridays.

So the first week would be Monday: 1; Wendesday: 2; Friday: 1;

The second week would be Monday: 2; Wednesday: 1; Friday: 2; etc.


  • Pull ups or Chin ups: 3 sets of 5-10 reps
  • Push-ups: 3 sets of 6-10 reps
  • Hanging Knee Raises: 3 sets of 10 (DO NOT SWING!)
  • Bulgarian Split Squats: 3 sets of 10
  • Back Bridging or Hip Bridging (whichever you can do): 2 sets of 15-30 seconds
  • L-sit hold (below 90 degrees) on parallel bars: 2 sets of as long as you can


  • Pike push-ups: 3 sets of 6-10 reps
  • Body weight dips: 3 sets of 10-15 reps
  • 1-Legged Box Squats: 3 sets of 6 reps (use BOTH legs if you can’t do 1-Legged!)
  • Speed Pull-ups: 3 sets of 3 as fast as you can!
  • Back Bridging or Hip Bridging (whichever you can do): 2 sets of 15-30 seconds
  • L-sit hold (below 90 degrees) on parallel bars: 2 sets of as long as you ca

For the above exercises, you’re going to spend maximum time recovering between sets – so you’ll rest up to 5 minutes.

You will perform one exercise for the entire 3 sets, and then move on to the next exercise.

Take a look at my review of the Kinobody Bodyweight Mastery Program to learn more about how I was able to transform my body in 9 months.

What if I Can NOT Do The Exercises Above
Because They’re Too Difficult?

Lucky for you, there is a way to make them more attainable with certain variations 🙂

Variations of the dips, pull-ups and push-ups may be necessary for you.

Variations of the 1-legged box squats and Bulgarian split squats may also be necessary.

How to make dips easier:

If you can’t do a bodyweight dip, try doing them with an elastic band wrapped around the parallel handles and under your feet.

Alternatively, you can do dips on a bench or a chair with your feet jutting out in front of you.

Once you’re at the target reps, give those bodyweight dips a try!

How to make pull-ups easier:

Let’s take a look at Australian Bodyweight Rows.

You’ll take a barbell and place it into a rack. Then you’ll lie down underneath it.

Make the bar high enough so that when you reach up to the bar your shoulders are about an inch off the ground.

With your legs straight and your torso straight, grab the bar and pull yourself up.

As these get easier, get on those pull-ups!

How to make push-ups easier:

If you cannot do a push-up, try doing them with your hands up on a bench or some kind of a platform to make them easier.

Once you get to your target reps, you’ll have to make them harder anyway so you can go back to normal push-ups on the ground.

How to make squats/split squats easier:

If you can’t do a Bulgarian split squat or a 1-legged box squat, just do simple bodyweight squats until you can do 25 in a row.

Legs take more time to train and you can certainly ramp up the reps first, then get to a more difficult variation such as the one above.

What if I CAN Already Do All of the Above
I Have Been Doing This For a While?

If you can already do all of the above, you’re not a beginner and you need to go purchase an advanced program.

If you have been doing this for a while and have gotten significantly stronger and can NOW do all of the above, you need to find ways in which to make the above exercises more difficult.

This is called progressive overload, and it will keep your body from stagnating.

Progressive overload can be achieved by consistently increasing the load placed upon your muscles.

A good place to learn more about this would be in my Bar Brothers The System Review or the Kinobody Bodyweight Mastery Program Review or the Kinobody Greek God Program Review.


I’ll be releasing an eBook on the core principles of progressive overload soon – keep your eyes open and visit often as this will be an entire eBook course on how to go from nothing to physique master in around one year – FOR ABSOLUTELY FREE!

As always,
With love,


  1. Hey guys!

    Welcome back to another blog.

    Thanks so much for stopping in today. I really appreciate each and every single one of you no matter what. What do you guys want to learn more about?

    Would you be interested in videos? Or other tutorials?

    Anything fitness related or success related?

    Drop me a line any time!

  2. It is encouraging to know that I can start experiencing “newbies gain” in 12 to 24 months. I don’t need large or impressive muscles. I just need to get my body toned.
    I was delighted to see an easier way to do pull ups. I can’t do a pull up now to save my life. I am looking forward to practicing the easier method and then working my way up to a regular pull up. Thanks for all the valuable information in your post. I feel motivated to go and start my work out routine now.

  3. Hey Freddie, thanks again for stopping by!!

    It means a lot to me. I am very glad I was able to provide some insight for you in regards to easier variations of exercises.

    I am going to do my absolute best to begin incorporating some videos into my articles as well. That way you can have a visual representation of how to do exercises and a audio-visual representation of my personality as well.

    Would there be anything in particular you want to learn more about?


  4. I have to admit it Michael! I’ve seen a lot of workout posts around the internet, but no one was as specific as you are. I love the fact that you also mention how many sets you have to do on each day and the fact that I can do those workouts from home. Thank you for taking time and sharing this with us! Cheers!

    1. Hey Andrei,

      Thanks for stopping by! I am glad that I was able to provide information that resonates with others. 🙂

  5. I found your article very interesting and informative. I’ve been wanting to workout. I’ve been searching for a workout routine for a while now and I think I found it. This is a great beginner workout routine. But I have a question is this workout gonna make me lose weight and gain muscles? I really appreciate your response.

    1. Hi John,

      Thanks so much for stopping in! It’s great to have you here 🙂 I am glad you will find this routine useful but you should know that working out by itself does not make somebody lose fat.

      The only way to lose fat is by eating in a caloric deficit (consuming less food than your body uses). You can learn more about that in the following article:

      Come back again and let me know what you think or if you have any other questions!

  6. Nice program Mike. I like how you’ve chosen body weight exercises to get people started, obviously weighted exercises increase the likelihood of injury and having beginners going straight to them without assistance could be dangerous, could. I think they should have some base strength before moving on and I think these exercises are a great way to do that.

    1. Hey Lyle, thanks so much for stopping in! I totally agree. I can’t take full credit for the program, it’s been circulated around the web but nonetheless, it’s fantastic starting point!

      Come back often!

  7. Finally, a workout/workouts with just body weight. It’s been a bit of a struggle to progress, since I’m not increasing weight. I find it easier to find variations for upper body exercises, but harder for lower body stuff.

    I’ve progressed to pistol squats, which are starting to get easy, so finding a more difficult substitute to make it more challenging is a little tough. Looking forward to reading more about workout routines.

    1. Hey Dave!

      I totally understand. Grab some sand bags or a backpack filled with stuff when you do your pistol squats and it’ll be more challenging.

      I am working on creating more content for people to enjoy. Sit tight and hopefully I’ll have something up and running soon!


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