Resistance training is a great way to build strength, improve muscle tone, and support overall health. For a beginner workout plan, it's important to focus on proper form, balanced muscle engagement, and gradual progression to prevent injury.
Here's a simple 7-day gym Best workout plan for muscle gain that is beginner-friendly and includes both resistance training and rest days for recovery. You can do these exercises with dumbbells, resistance bands, bro split workout plan, or just body weight.
Day 1: Upper Body Push (push pull workout plan)
- Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
- Exercises (3 sets of 10-12 reps each):
- Push-ups (or knee push-ups if needed)
- Dumbbell Shoulder Press
- Dumbbell Chest Press
- Triceps Dips (use a chair or bench)
- Cool down: 5-10 minutes of stretching, focusing on the chest workout, triceps workout, and shoulder workout gym
Day 2: Lower Body
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 12-15 reps each):
- Bodyweight Squats
- Dumbbell Lunges (or bodyweight lunges)
- Glute Bridges
- Calf Raises
- Cool down: 5-10 minutes of stretching, focusing on the quads, hamstrings, glutes, and calves
Day 3: Core and Stability
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 30-45 seconds per exercise):
- Plank (forearm or straight-arm)
- Bicycle Crunches
- Dead Bug (for core stabilization)
- Bird Dog
- Cool down: 5-10 minutes of stretching, focusing on the lower back workout, hips, and abs
Day 4: Rest or Active Recovery
- Activity: Light activity like walking, yoga, or stretching
Day 5: Upper Body Pull
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 10-12 reps each):
- Dumbbell Rows (or resistance band rows)
- Lat Pulldown (if you have access to a machine or band pulldown)
- Reverse Flys
- Bicep Curls
- Cool down: 5-10 minutes of stretching, focusing on the back, shoulders, and biceps workout
Day 6: Lower Body & Core
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 12-15 reps each):
- Dumbbell Deadlifts (or bodyweight if needed)
- Step-Ups (onto a bench or sturdy surface)
- Side Leg Raises
- Russian Twists (for core)
- Cool down: 5-10 minutes of stretching, focusing on the lower body and core
Day 7: Rest or Active Recovery
- Activity: Light stretching, yoga, or gentle walking to promote muscle recovery.
Notes:
- Progression: Start with lighter weights or resistance and focus on form. As you get stronger, gradually increase the weight or resistance.
- Rest: Make sure to take rest days seriously. Your muscles need time to recover and grow.
- Warm-ups & Cool-downs: Always include these to prepare your muscles for exercise and to reduce the risk of injury.
The Push-Pull Legs Workout Plan That Will Make It Easier for You
Here's a beginner-friendly Push, Pull, Legs (PPL) gym workout plan for men to help you ease into resistance training. This split divides your workouts into three days, focusing on pushing muscles, pulling muscles, and legs. You can repeat the cycle twice a week with a rest day in between.
Push-Pull-Legs best workout plan for muscle gain
Day 1: Push (Chest, Shoulders, Triceps)
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 10-12 reps each):
- Incline Dumbbell Press
- Shoulder Press (Dumbbells or Barbell)
- Lateral Raises
- Triceps Pushdowns (Cable or Resistance Band)
- Dumbbell Chest Flys
- Cool down: Stretch your chest, shoulders, and triceps
Day 2: Pull (Back, Biceps, Rear Delts)
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 10-12 reps each):
- Pull-Ups (Assisted if needed, or Lat Pulldown)
- Dumbbell Rows
- Face Pulls (Cable or Resistance Band)
- Hammer Curls
- Reverse Flys (Focus on rear delts)
- Cool down: Stretch your back, biceps, and shoulders
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
- Warm-up: 5-10 minutes of light cardio
- Exercises (3 sets of 12-15 reps each):
- Squats (Bodyweight or Goblet Squat with Dumbbell)
- Romanian Deadlifts (Focus on hamstrings)
- Walking Lunges
- Glute Bridges
- Calf Raises
- Cool down: Stretch your quads, hamstrings, glutes, and calves
Day 4: Rest or Active Recovery
- Activity: Light cardio, yoga, or mobility exercises
Day 5: Push
- Repeat the Day 1 workout with the same or slightly increased resistance.
Day 6: Pull
- Repeat the Day 2 workout with the same or slightly increased resistance.
Day 7: Legs
- Repeat the Day 3 workout with the same or slightly increased resistance.
Notes:
- Form First: Start with lighter weights and focus on mastering form.
- Progression: Gradually increase weights as you feel stronger and more comfortable.
- Rest: If needed, take an extra rest day between cycles to allow for full recovery.
- Warm-up/Cool-down: Always include a warm-up and cool-down to protect your muscles and joints.
This routine will help build strength and stability over time. Let me know if you'd like more specific guidance!
