The Best Beginner Lifting Plan (That Doesn’t Suck)

How many people have you seen get hyped up about a new workout plan, tell all their friends they’re finally gonna get shredded… and then burn out in two weeks? It happens all the time.

It’s easy to get caught up in the excitement of a new routine and the idea of a better, fitter you. But here’s the truth: most beginner routines suck.

An effective beginner plan isn’t some complicated program written by a pro bodybuilding coach on YouTube. It’s a simple, consistent routine that actually works and helps you build the habit.

When you’re just starting out, nothing is more important than consistency. Honestly? You don’t even need to push yourself that hard in the beginning. What matters is that you show up.

That’s why I created this simple, effective plan. It’s not overly complicated or hard to stick to, but it still builds plenty of muscle and momentum.

It’s simple: basic, compound movements that are effective, easy to learn, and safe.

You’ll train four times a week, mixing strength and cardio. At this stage, don’t even stress about increasing the weight. Your goal is to build consistency, get comfortable in the gym, and keep your momentum going.

• Monday: Full Body A
• Wednesday: Full Body B
• Friday: Full Body A
• Saturday: Cardio + Stretch

Week 2

• Monday: Full Body B
• Wednesday: Full Body A
• Friday: Full Body B
• Saturday: Cardio + Stretch

Full Body A
Warm-up: 5–10 minutes incline treadmill

• Incline Dumbbell Bench Press — 3×10
• Seated Cable Row (underhand grip) — 3×8
• Dumbbell Lateral Raise 3×12
• Goblet Squat (or preferred squat variation) — 3×12
• Romanian Deadlift — 3×10
• Deadbugs — 3×12

Full Body B
Warm-up: 5–10 minutes bike or treadmill

• Leg Curls — 3×12
• Reverse Lunges — 3×12
• Lat Pulldowns — 3×12
• Machine Chest Fly — 3×15
• Planks — 3 sets, 25-second hold

If any of these exercises feel awkward of uncomfortable, feel free to swap them out with a similar one – machines are your friend!

Cardio + Stretching

The trick is to find a type of cardio you actually enjoy. There are so many options:

• Cycling
• Hiking
• Walking on a treadmill while watching YouTube (my go-to)
• Jump rope
• Playing a sport (basketball, soccer, tennis, etc.)
• Jogging or walking outside

This isn’t supposed to be grueling — just consistent movement you can look forward to.

After cardio, get in some light stretching. Not only does it feel good, it helps you stay limber. No one wants to be the gym bro stuck in a permanent lat spread.

Add weight when you can hit all reps with good form. That’s it. You don’t need to rush — beginners make progress just by showing up consistently.

• Focus on form and consistency
• If you’re stuck, try adding reps before adding weight
• Fuel your body properly (more on that next)

Stick with this plan for 8–12 weeks. Don’t overthink it and don’t stress about perfection. Just show up.

This is your first step toward the healthy, strong, confident version of yourself. Build the habit now, and everything else gets easier later.