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Beginner Workout Plan with Rest Days

The document outlines a beginner workout routine with a weekly schedule that includes full body strength, lower body, upper body, core and cardio workouts, and designated rest days on Thursday and Saturday. Each workout day specifies exercises with sets and repetitions aimed at building strength and endurance. Sunday is reserved for active recovery, emphasizing light activities like walking or stretching.

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Justin Vicedo
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17 views2 pages

Beginner Workout Plan with Rest Days

The document outlines a beginner workout routine with a weekly schedule that includes full body strength, lower body, upper body, core and cardio workouts, and designated rest days on Thursday and Saturday. Each workout day specifies exercises with sets and repetitions aimed at building strength and endurance. Sunday is reserved for active recovery, emphasizing light activities like walking or stretching.

Uploaded by

Justin Vicedo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Beginner Workout Routine

Rest Days: Thursday & Saturday

Weekly Schedule
Monday - Full Body Strength

Tuesday - Lower Body (Legs)

Wednesday - Upper Body (Chest, Arms, Shoulders)

Thursday - REST DAY

Friday - Core + Cardio

Saturday - REST DAY

Sunday - Active Recovery / Stretching

Monday - Full Body Strength


- Bodyweight Squats - 3 x 12

- Push-ups - 3 x 10

- Dumbbell Rows - 3 x 12 each arm

- Glute Bridges - 3 x 15

- Plank - 30 seconds x 2 rounds

Tuesday - Lower Body (Legs)


- Lunges - 3 x 10 each leg

- Wall Sit - 2 x 45 seconds

- Calf Raises - 3 x 15

- Step-ups - 3 x 10

- Standing Leg Circles - 2 x 10 each direction

Wednesday - Upper Body


Beginner Workout Routine
Rest Days: Thursday & Saturday

- Incline Push-ups - 3 x 12

- Shoulder Taps - 3 x 20

- Arm Circles - 2 x 30 seconds

- Dumbbell Shoulder Press - 3 x 10

- Bicep Curls - 3 x 12

Friday - Core + Cardio


- Jumping Jacks - 2 minutes

- Russian Twists - 3 x 20

- Bicycle Crunches - 3 x 15

- Mountain Climbers - 3 x 20

- Plank - 30 seconds x 3 rounds

Sunday - Active Recovery


- 15-30 minute walk or light stretching

- Optional yoga or mobility routine

- Deep breathing and muscle relaxation

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