1-Month Full Workout Plan for Beginners

Welcome to your training plan for your first month in the world of fitness! This program is designed to take you step-by-step, from building a strong foundation to increasing strength and endurance. Always remember to warm up for 5-10 minutes before each workout and cool down (stretch) afterward.

Weeks 1 & 2: The Foundation Phase

The goal in these two weeks is to focus on learning the correct form for each exercise. Don't rush to lift heavy weights; the most important thing is to master the movement.

Schedule: 3 Workout Days a Week

• Example: (Monday, Wednesday, Friday) with rest days in between.
• Workout: Perform all the following exercises on each training day (full-body system).
• Sets and Reps: 3 sets for each exercise, 8-12 reps per set.

1. Squat

2. Push-up

You can start by resting on your knees to make the exercise easier.

3. Lunge

4. Dumbbell Row

5. Plank

Try to hold for 30-45 seconds in each set.

Weeks 3 & 4: The Development Phase

Now that you're used to the exercises, we'll split them up during the week to increase focus on each muscle group, while adding new exercises.

Schedule: 3 Workout Days a Week (Split System)

• Day 1: Upper Body Workout (Chest, Back, Shoulders, Arms)
• Day 2: Rest or light cardio.
• Day 3: Lower Body & Core Workout (Legs, Glutes, Abs)
• Day 4: Rest.
• Day 5: Full Body Workout (Use exercises from Week 1)
• Day 6 & 7: Rest.

Upper Body Exercises

1. Push-up: 3 sets x As many reps as possible.

2. Dumbbell Row: 3 sets x 10-12 reps per arm.

3. Overhead Press: 3 sets x 10-12 reps.

Sit or stand straight, hold the weights beside your shoulders, then push them upwards until your arms are fully extended.

Lower Body & Core Exercises

1. Squat: 3 sets x 12-15 reps.

2. Lunge: 3 sets x 10-12 reps per leg.

3. Glute Bridge: 3 sets x 15 reps.

Lie on your back with your knees bent, then lift your hips off the floor until your body forms a straight line from your shoulders to your knees.

4. Plank: 3 sets x Try to hold for 45-60 seconds.

Important Tip: Progressive Overload

To continue building muscle and increasing strength, you must challenge your body. After the first month, try to increase the difficulty of the exercises by:

• Increasing the weight: Use slightly heavier weights.
• Increasing the reps: Try to reach 15 reps in each set.
• Reducing rest time: Shorten the rest period between sets.

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