Gym Workout Plan for Beginners (Video) Effective in The Shortest time

That's why the training goes on and on, ” tiring but not working.”

Don't complain when you've been training for months or a year, and your body hasn't changed. Not even by beginners.

The key is that you only focus on one muscle group and forget about the other. Unbalanced body conductor “if you exercise, it's naturally bad.”

We often find that most of you don't follow a specific schedule at the gym or know how to split it up effectively.

Going to the gym repeatedly, the old exercises, and most boys only focus on chest, arms, and shoulders. Ignore or barely practice feet,” even longtime body coaches do .”

If I say that …

Today, the bodybuilding coach of BellyFatZone.com will share with you the most effective male gym schedule to develop all muscle groups. Giving the Gymer brothers a beautiful body after 1 month of training.

Before you begin, you need to determine what your Gym purpose is. To lose weight or gain weight, gain muscle … From there, you can share the exercise schedule effectively. And it depends on the time of each person.

That's why we will divide the Gym schedule into different levels for both beginners and veterans.

From 3 to 7 sessions per week. Along with specific exercises for each muscle group at the bottom “ after the exercise schedule ” for you to apply more easily.

For beginners, you can also apply the following exercise schedule. But training with intensity and time will be shorter along with lighter weights.

1. Gym schedule 3 sessions 1 week

With this Gym schedule for men, you can practice alternating according to 2-4-6 or 3-5-7. A rest day between workouts will help your body adjust to the intensity and gradually improve your schedule. Apply for beginners very effectively.

The specific schedule is as follows:

• Session 1: Practice the chest muscles, shoulders, back arms.
• Session 2: Practice the back muscles, buckets, forearms, forearms.
• Session 3: Group leg, buttocks, calves, and abdomen exercises.
• Sunday to rest.

This is a 3-week Gym schedule that has been compiled and shared by professional coaches. It has been applied and successful by many people.

2. Gym schedule 4 sessions 1 week

To continue with the Gym lesson plan for men and divide the schedule 4 sessions/week depending on your time, divide the number of sessions evenly.

• Second: Back and leg exercises.
• Tuesday: Exercise the front thigh, back thigh, and abdomen.
• Wednesday: Rest.
• Thursday: Shoulder and hands first.
• Friday: Do chest, back, and calf exercises.
• Saturday and Sunday: Rest.

In the training session, you should choose Gym exercises for men and easy equipment, compound exercises, and focus on the main muscle groups.

Time to practice according to the above curriculum, you should only practice wrapping within 60 – 70 minutes in one session.

If you practice longer, please review the time spent thinking between exercises during the session.

3. Gym schedule 5 sessions 1 week

Follow the Gym schedule for men with the most complete and standard curriculum according to 5 sessions a week, helping you to increase muscle fat loss to achieve the most effective quickly.

With 5 days of practice, time and intensity will change. But you still have to pay attention to practice the muscle groups.

• Monday: Practice the chest and calf muscle groups.
• Tuesday: Tap mainly on the back and the bucket.
• Wednesday: Doing thighs (before-after) and abdominal muscles.
• Thursday: Take a rest.
• Friday: Shoulder (front shoulder – back and shoulder muscles).
• Saturday: Train your front, back, and wrist.
• Sunday break completely.

You should note: Each workout on the schedule above is from 1 to 2 main muscle groups. But it will affect the muscle groups.

For example: When you practice back (bucket), the shoulder and forearm to follow are natural. And almost all exercises have an impact on the hands. Therefore, you can limit hand exercises.

For the male Gym schedule to achieve the fastest and most accurate results, you should practice without skipping meals.

If you're busy and don't have time, you should repeat the exercises you missed in the previous session.

4. Gym schedule for men 6 sessions a week

With Gym schedule 6 sessions a week, you will be able to exercise the muscle groups to bring the effect faster. But for beginners, we still recommend doing 3 or 4 sessions a week.

The way to divide the training schedule and curriculum is as follows:

• Session 1: Chest workouts (all chest exercises)
• Session 2: Legs practice.
• Session 3: Practice all shoulder exercises.
• Session 4: Back exercise – Full bucket exercise.
• Session 5: Leg – Shoulder to practice (you can do 1 of 2)
• Session 6: Practice your hands before and after the whole practice.
• The last day is Sunday; you should take a break to get your energy and relax for the second to continue!

This Gym curriculum will focus more on the shoulders and legs. The exercises that were inherently abandoned by you when practicing.

Especially for gym people to gain weight, this exercise schedule is almost standard.

This gym lesson plan for men is a bit heavy and almost suitable for those who practice for a long time and have been familiar with the gym for a few months.

But do not be confused and impatient because it is still suitable for beginners.

5. Gym schedule 7 sessions 1 week the best peak

Why do we call this the best Gym schedule and lesson plan? Because the training process is arduous and there is no day off for 1 week.

This gym schedule is extracted and shared by Rob Riches, the best fitness model icon today, which most gym enthusiasts know. Check out the journey and how to train to become successful of Rob Riches.

Gym schedule 1 week 7 sessions as follows:

• Monday: Episode Back – Full bucket always.
• Tuesday: Thigh and Calf.
• Wednesday: Forearm and Forearm first.
• Thursday: Full Shoulder and Calf.
• Friday: full Chest and Forearm.
• Saturday: Lower back and Lower Back.
• Sunday: Backhands and Shoulder muscles.

Above are all the best and most effective male Gym schedules to increase muscle, gain weight, and lose fat. You can choose for yourself a specific curriculum that suits your time and effort.

The note when applying the Gym schedule for newly trained men

Note: When applying the Gym schedule for men, you must try to overcome the following obstacles and challenges :

• The first thing is to limit looking in the mirror and showing off the body (the habit of most male Gyms )
• Should eat and drink before and after training from 30 minutes to 1 hour to exercise strength and not tired
• Must adjust the training time and rest between periods
• Not sell cucumbers exchange gossip at the gym ( these components are much nhé )
• Bring enough water to drink during exercise (about 1.5 liters)
• Bring a towel and personal equipment to help you better with your workout.
• You should invite your partner to practice together to have a supporter lift when needed.
• Must lift the weight from low to high to get quick results
• Print your gym schedule on paper and stick it on the wall to track if it works
• Always clearly specify the goals to achieve when practicing.

Next comes the effective Gyms for men at the gym so that you can apply according to the schedule already divided above.

The movements are precise and clear; we have listed and simulated through the most detailed images. Very easy to understand but a lot of movements, so you can save or share to see when you forget!

Summary of all effective male Gym exercises according to the exercise schedule

1. The boot post warms up the body

The most important thing is to apply the male Gym schedule with the exercises. We need to warm up first in every training session.

The movements are mainly rotated and twisted in place. Relax the muscles and joints of the legs, back, arms, hips. Stand up and sit down a few times.

Run in place for 1 -3 minutes or warm up with a single weight.

2. Exercises for the chest muscles

Lesson 1: Bench press – Exercise the middle chest

Perform:

• You exercise with moderate weight.
• The distance between the chest and the bar is about 2cm.
• When lowering the weight, you should hold for about 2 seconds for the muscles to withstand impact.
• You breathe in when you lift weights and exhale when pushing up.
• Make 3 sets of 10 pieces each.

Lesson 2: Dumbbell Bench Press – Upper chest exercise

Note: Do not bend your back when pushing weights, do the same as above.

Lesson 3: Dumbbell Bench Press – Doing the middle chest

Lesson 4: Upper chest exercises – Barbell Incline Bench Press

Exercise techniques like the above. This exercise is more of the upper chest.

Lesson 5: Incline Bench Press – Push chest with sloping chair

Exercises for the lower chest muscles

Lesson 6: Dumbbell fly – Wide chest

Exercises to widen the chest muscles and squeeze the chest

Lesson 7: Cable fly – chest muscle compression

Lesson 8: Exercise for the chest slot

3. Hand muscle exercises for male Gym schedule

In our Gym schedule, the hand exercises before and after are almost less practiced. Because when you practice your back and chest, the muscles in your arms are also affected, so you should not exercise them too much. One session a week is enough.

Lesson 1: EZ Bar Triceps Extension – Back arm exercise

Lesson 2: Rope extension – Do the back muscles

Lesson 3: Barbell curl – practice hands first

Lesson 4: Preacher curl – practice hands first

Lesson 5: Hammer curl – First-hand practice

4. Exercises for shoulder muscles

Exercises for the shoulder muscles are considered important and the second difficult. Because the muscle group is tough to develop, it is indispensable for these exercises in your Gym schedule to have a pair of large shoulders. Let's see.

Lesson 1: Barbell shoulder press – Push the shoulders with the barbell

Lesson 2: Pushing shoulders with dumbbells – Dumbbell shoulder press

Lesson 3: Dumbbell Front Raise – Lifting weights

Lesson 4: Side Lateral Raise – Lift weights horizontal

Lesson 5: Barbell Shrug – Shoulder-muscle training

5. Exercises for feet, buttocks, and calves for men

The brothers hardly practice the leg muscles. It is not difficult to practice but most subjective about leg exercises. Just practicing the upper part but not the lower part is wrong.

Did you know more than 40% of the body's mass is focused on the legs mainly? If you exercise, you cannot lose your leg exercises.

Lesson 1: Squat – Weightlifting

Lesson 2: Leg Press – Practicing foot with machine

Lesson 3: Leg Extension – Do leg exercises

Lesson 4: Seated Leg Curl

Lesson 5: Lying Leg Curls

Lesson 6: Seated Calf Raise – Calf training

6. Exercises for back muscles and buckets

Back and poke the hardest muscle part. That's why you have to practice the right technique and do more exercises than the other exercises.

If you want to develop this muscle, you should add 2 sessions to your gym schedule.

Lesson 1: Back exercises – Barbell row

Lesson 2: Back and bucket exercises – Cable row

Lesson 3: Bucket exercises – Lat pulldown

7. Exercises for 6 pack abs

Lesson 1: Exercise the stomach

Lesson 2: Ab pulldown – Crunching belly

Exercise 3: Abdominal exercises with rollers

So we've put together all the Gym exercises for men so you can apply them to your Gym schedule.

Above are the 5 best male Gym schedules for each level, from basic to advanced. You can apply a schedule according to your ability and divide it appropriately with time and health.

You can find out more about our bodybuilding knowledge or share your gym schedule, and the exercises you think are most effective in the comments section!

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