Objective: To enhance muscle strength, endurance and cardio respiratory endurance while learning and practicing basic movements.
Type: Beginner – I
Valid for: 8 weeks
Age: For people between 18-25 years.
Muscle experience: Never been to gym/ Started after a gap of 1 year or more/ never done any physical activity/ done physical activity but 1 year back or more.
| Days | Workout | Warm-up | Cool down |
| Monday | Back + chest + shoulder | Jogging 10 minutes | Walk for 5 minutes |
| Tuesday | Cardio and stretching | Cycling 10 minutes | Cycling slow for 5 minutes |
| Wednesday | Hamstring + quads + arms | Incline walk 10 minutes | Slow stairs walk for 5 minutes |
| Thursday | Cardio and stretching | Stairs walk 10 minutes | Walk for 5 minutes |
| Friday | Back + chest + shoulder | 1 minutes sprint 2 minutes walk for 15 minutes | Cycling slow for 5 minutes |
| Saturday | Hamstring + quads + arms | Stairs fast climb up and slow down climb down | Slow stairs walk for 5 minutes |
| Sunday | REST | Rest | Rest |
**Perform only 2 sets for each exercise
20 reps in the first two weeks
15 reps in the next three weeks
10 reps in the next three weeks
| Monday | Back + chest + shoulder |
Assisted pull ups/ Lat pull down
Seated Rowing/ Ground Pulley
Seated machine chest Press/ Flat bench dumbbell press
Peck fly/ Dumbbell fly
Machine shoulder press/ dumbbell military press
Lateral raises on machine or with Dumbbells
| Tuesday and Thursday | Cardio and stretching |
Perform Stretching exercises after Warm-up and before cool down
The total duration of cardio must be 80 minutes, given below is an example to show how to manage time and speed of cardio exercises.
Warm up 10 minutes
Treadmill / jogger – 15 minutes (maintain a constant speed and level where you can perform exercise for 15 minutes)
Jumping jack 1 minute followed by high knee for 1 minute and break 30 seconds after both the exercises (total duration 20 minutes)
Cycling 15 minutes (maintain a constant speed and level where you can perform cycling for 15 minutes)
Ball twisting 1 minute and break 1 minute (15 minutes in total)
Cool down 5 minutes
| Wednesday | Hamstring + quads + arms |
Leg curl
Stiff leg dead lift
Squat
Leg extension
Barbell curl + Triceps extension over head
Preacher or concentration curl + Pulley push down for triceps
| Friday | Back + chest + shoulder |
Pull over
One arm dumbbell rowing
Hyper extension
Incline dumbbell press
Decline dumbbell press
Decline dumbbell fly
Front raises for shoulder
Rear delt fly
| Saturday | Hamstring + quads + arms |
Leg curl for hamstring + barbell curl
Stiff leg Dead lift + hammer curl
Squat + Pulley push down for triceps
Leg extension + over head triceps extension
Follow this plan with full dedication and patience, this is not made to lose fat or gain muscles but still you will feel difference in your waist measurement and body weight.
Other points to remember:
- Add protein rich food to your diet
- Reduce or cut sugar intakes
- Drink water 3-4 liters a day
- Add green tea 3 times a day
- Add good fat like, peanut butter, dry fruits, flax seed oil, fish oil or olives.
- Consume mostly complex carbohydrates (slow digesting) rather than simple carbohydrates (fast digesting).
- Sleep for 8-9 hours.
- Dehydrate your body with lemon and honey in warm water (half liter) as soon as you wake up.
- Stay stress free.
- Avoid fast food and soft/ hard drinks.
