The PERFECT Beginner Workout (Sets and Reps Included)



If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this video, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third month longer, that is designed to build both strength and muscle while making sure to build your body on a solid foundation.

Each month consists of three workouts, two of which are full body workouts and one of which focuses on your core and grip/forearm strength. The total body workouts are alternated on monday, wednesday and friday while the core and carry workout is repeated every tuesday and thursday. The weekends are taken off for rest and recovery.

The exercises in this beginner workout routine are grouped by movement patterns. Instead of focusing solely on specific exercises, I want the beginner trainee to think about how their bodies are moving and why that movement is important so that they may substitute in other exercises down the line with a knowledge of why they are acceptable alternatives.

The ten movement patterns are:

Squat
Hinge
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Static Lunge
Dynamic Lunge
Core Flexion
Carry

Over the course of the 3 months of this beginner workout plan, you will see that the exercises that fit each movement pattern will change. By either increasing the complexity of the exercise or the amount of load that can be used on the exercise, we can ensure progressive overload is met while giving your muscles the stimulus they need to grow bigger and stronger.

Eight of the ten movement patterns are split up across two full body workouts as shown in the video.

Here is an example of how the A full body workout for beginners of month one is structured:

1. DB Drop Squat – 3 x 12-15 FF
2. 1 Arm DB Press – 3 x 12-15 FF each arm
3. Chest Supported Row – 3 x 12-15 FF
4. Bodyweight Split Squats – 3 x FF each leg

Here is an example of how the B workout for beginners of month one is structured:

1. Pullthroughs – 3 x 12-15 FF
2. Bodyweight Reverse Lunges – 3 x 12-15 FF each leg
3. Pushups – 3 x FF
4. Lat/Banded Pulldowns – 3 x 12-15 FF

Here is an example of how the C beginner workout of month one is structured:

1. Rollups – 3 x FF
2. DB Suitcase Carry – 3 x FF each arm

As you make your way through months one, two and three you will see that the reps will decrease (progressing from movement mastery into strength overload) and the overall volume will increase and then become streamlined for maximum efficiency at the end. Any beginner who performs this total body workout for beginners can expect to see increases in the amount of muscle mass they carry as well as how they look and feel by the end of the routine.

The majority of these workouts can be performed in any home gym, making this extremely friendly to anyone who is looking to build muscle but either cannot or does not want to go to the gym. A simple bench, barbell set and some dumbbells is all it takes for you to start building muscle as a beginner. If for some reason you cannot perform one of the exercises shown here, simply leave a comment below and someone will be able to recommend an alternative option that you will be able to do.

All beginner workouts should have something in common, and that is a focus on learning the basics while paying attention to perform the exercises you are doing the right way. There is no point in building strength upon a cracked foundation. Learn how to control your body in space and master the movement patterns before adding weight to prevent unnecessary breakdowns down the line.

Within these workouts you will find familiar exercises like pushups, squats, deadlifts, rows, pullups, lunges and more. The exercise progressions are what is important however and making sure not to move to an exercise that your body is not prepared to do properly at this time. The step by step workout plan for beginners is laid out as such to ensure that that doesn’t happen to you. Take it workout by workout and you will see that you can make great progress without any slips along the way.

For more complete full body workouts that will help you build muscle as a beginner, be sure to head to athleanx.com via the link below and check out the programs offered. No matter what your specific goal is, the program selector tool will help you find the one that is best matched to your current goals.

For more videos on total body workouts for beginners and the best full body beginner workout, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
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46 Responses

  1. ATHLEAN-X™ says:

    NOTIFICATION SQUAD GIVEAWAY – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-beginner-workout

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. V S R says:

    Is this…..free?/

  3. This is an extremely helpful video

  4. Orange Steve says:

    Jeff is hiding a secret nuclear program from the world in his biceps.

  5. Kyojinsixx89 says:

    3:56 that would look weird af in a public gym

  6. If that band on the push up breaks, someone's gonna shout so loudly that even the astronaut can hear them😂😂😂😂 keep doing that jessy until it breaks 😂😂

  7. Triple A says:

    Thankyou very much.

  8. 4:40 dumbbell drop squat
    1:40 1 arm dB press
    2:20 chest supported row

  9. PDaddy says:

    Perfect Push and Perfect Pull workouts would be awesome!

  10. Jimmy says:

    Is it just me, or did he say and list H before G every time? It absolutely drove me nuts.

  11. Tahmid mia says:

    wow! absolutely helpful videi

  12. Mark T says:

    Fantastic stuff. Gonna put this to good use.

  13. Aryan gupta says:

    Perfect push pull leg series please

  14. What should the rest time in between sets

  15. Larry Born says:

    I found this too confusing for beginner workout. How about a full body workout 2-3 times per week. Something a beginner can commit to.

  16. Would really like to see series of similar fashion for home workouts 😌🙌🏼

  17. Jake O'Brien says:

    I'm going to start following this plan step by step, but I do have a question and it's a bit specific I know but if you give me advice that'd be great.

    I'm going to try following this, but I'm also 386 pounds. I've been lifting weights for a little over a year now, and I'm doing high intensity interval training in the morning for some cardio. I do have a class I attend for the cardio, but I guess my question is what are some substitutions I could do for some of these exercises that there's just no way I'm going to be able to do at my weight? I'm thinking a lot pull down for the pull up, I don't have access to an assisted machine that will help me with the weight, but I tried some of those lunges and they're just hell on my knees. should I just try those lunges of body weight for an extended period of time?

    And also since already been mentioned I'll ask, where's a good place to fit a face pull into this workout?

  18. Great, I was following eithers a/b workout and now yours is mixed up, I'm not sure who to follow, which exercises to do in workout a vs b, etc.

  19. Love you jessi bro , you showed it is possible . 😇🤘✌️

  20. It’d be nice to get this workout home version (no equipment).

  21. we need a perfect dumbell chest workout pls

  22. What about twisting and lateral movements?

  23. Can you do a video on Exercises and stretches for rehab for a hip flexor strain

  24. melvina628 says:

    Wow! This video is a treat. It's like having your own personal trainer. Thank you!

  25. Al Benavides says:

    Jesse's shorts are anabolic

  26. I can’t believe you gave out all this for free thank you so much

  27. Thank you, thank you, thank you!!!!

  28. FxR says:

    It’s interesting how Jeff has done the “Perfect (something) workout” videos several times, and he is consistently talking the same points, a cross-sectional workshop of hinges, horizontal/vertical push/pulls, squats, etc.

    Keep the great work Jeff, big fan from Nicaragua since 2015. You really helped my fitness journey

  29. Still don't have room for a bench, but that's not going to stop me from trying my best.

  30. Jeff’s the best dude in the world. Always giving ! So cool and awesome of him. Everyone else just plain out stingy

  31. Dave Mohabir says:

    People say Jeff and I have alot in common it's true when I look in the mirror I resemble him alot

  32. Jorge Perez says:

    This channel never gets old. The best. I like that you train athletically. These are great workouts. Jeff please do a new video on attacking the traps for growth. Thanks

  33. Steve Miller says:

    I have not had a workout since Sept 2019. Had a massive Heart attack on Oct 1st. Been kinda scared to get back into it, but with what you have shown here, I think I can start all over again. Thanks for this Jeff.

  34. Can’t wait to take my mom through this program! I’m still going to have to modify for her and will probably have to repeat month one before moving onto month two but this is still the best thing out there that I’ve found for her. Thank you!!

  35. Trexula says:

    So is Jessie still a beginner?

  36. Azian Bozz says:

    Coach Cavaliere, i'm in college and my diet based on the college meal plan which mean not adequate enough of the diet to get good body. i know i'm going to cut junk food and soda and all the crappy stuffs to lose weight but after losing weight, i want to get kind of ripped or in good shape. i want to know how i can good diet under low budget and dependent on college meal plan in order to get good shape.

  37. JAKE SMITH says:

    Jessy lookin hood man !!👍

  38. Aushij Gupta says:

    Facepulls missing buddy

  39. Porus Saini says:

    Good morning Sir. Sir please make a detailed video on how to increase height. Please Sir

  40. f s says:

    what sort of a noron gives these videos a thimbs down 🤣

  41. Jesse finally did it, he now looks what I consider jacked, even with his seemingly crap genetics he did it…I feel happy

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