The beginners schedule is for developing form and technique. During this phase the emphasis is on low intensity and moderate intensity exercises. This is also the phase where protein intake should be gradually increased. The individual gets a fair idea of the technique of performing the various exercises. It also allows time for the tendons and joints to adjust to the new form of stress.
Workout schedule, 3 alternate days in a week, after 10 minutes of warm up exercises. Perform 1 set each of 12 repetitions, using a weight which you cannot lift more than 12 times.
1. Leg Extension
2. Leg Curl
3. Leg Press
4. Lats Pulldown
5. Chest Press / Pec Dec
6. Overhead shoulder press
7. Biceps Curls
8. Triceps Pushdown or Extension
9. Abs Crunches
- Cardio exercises for 15 minutes after the weight training schedule is completed.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the Muscle Toning Exercises for a period of 6 weeks after which you can start with the schedule given in Muscle Building Exercises for Beginners

Muscle Hypertrophy or growth is a result of three important aspects; Intense Exercise, Nutrition and Recovery. Optimum Muscle Hypertrophy will occur only when all the three aspects are balanced. After a brief look at the three important aspects we shall present a muscle building plan for beginners. The program is designed to initially develop form and technique after which the Athlete is ready for progressive increases in load and variety of exercises.
Intense Exercise
When an intense stress is applied to a muscle, the body starts the adaptation process which gets completed when there is adequate nutrition and recovery period. Muscle building is thus an adaptation by the body, which makes the muscles grow bigger and stronger.
When the exercise or stress applied is intense, the body produces Growth Hormone, Testosterone and a variety of other signaling molecules to help the muscle building process. At the same time the overall metabolic rate remains elevated for at least a few hours in which fat is used for energy purposes.
When the exercise intensity is low or when the body can easily perform the exercise, these adaptation programs are not invoked by the body. As we perform an exercise with a particular weight for a week or two, our body gets used to the weight and it is no longer intense for the body.
Bodybuilders worldwide follow the principle of Progressive Overload (periodic increases in weight load) to ensure that the exercise is intense for the body.
The metabolic rate is improved for a longer period with intense exercise, compared to low intensity exercises. Low intensity exercises burn more fat during the exercise.