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

By: Aiden Johann

Practicing the right technique is always one of the important factors to achieve the best results in the shortest time, even if you just train after one to two months to see the results see.

To get a nice and balanced body when exercising, the most important thing you need to know is bodybuilding knowledge and how to divide the Gym schedule between developing muscle groups simultaneously effectively.

There is a lot of information on splitting the Gym schedule for men, but it is not effective and meets the needs.

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.

Gym workout plan for beginners effective in the shortest time
Gym workout plan for beginners effective in the shortest time

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 …

You can completely change your weight and beautiful body after 1 week, how do you think?

Today, the bodybuilding coach of 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.

Effective gym schedule
Effective gym schedule

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.

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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.

Exercise warms the body
Exercise warms the body.

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

Bench press
Bench press


  • 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.
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Lesson 2: Dumbbell Bench Press – Upper chest exercise

Dumbbell Bench Press
Dumbbell Bench Press

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

Lesson 3: Dumbbell Bench Press – Doing the middle chest

Dumbbell Bench Press - Center chest
Dumbbell Bench Press – Center chest

Lesson 4: Upper chest exercises – Barbell Incline Bench Press

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

Barbell Incline Bench Press
Barbell Incline Bench Press

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

Exercises for the lower chest muscles

Incline Bench Press
Incline Bench Press

Lesson 6: Dumbbell fly – Wide chest

Exercises to widen the chest muscles and squeeze the chest



Dumbbel fly
Dumbbell fly

Lesson 7: Cable fly – chest muscle compression

Cable fly
Cable fly

Lesson 8: Exercise for the chest slot

Chest slot exercises
Chest slot exercises

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

EZ Bar Triceps Extension
EZ Bar Triceps Extension

Lesson 2: Rope extension – Do the back muscles

Rope extension
Rope extension

Lesson 3: Barbell curl – practice hands first

Barbell curl
Barbell curl

Lesson 4: Preacher curl – practice hands first

Preacher curl
Preacher curl

Lesson 5: Hammer curl – First-hand practice

Hammer curl
Hammer curl

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

Barbell shoulder press
Barbell shoulder press

Lesson 2: Pushing shoulders with dumbbells – Dumbbell shoulder press

Dumbbell shoulder press
Dumbbell shoulder press

Lesson 3: Dumbbell Front Raise – Lifting weights

Dumbbell Front Raise
Dumbbell Front Raise

Lesson 4: Side Lateral Raise – Lift weights horizontal

Side Lateral Raise
Side Lateral Raise

Lesson 5: Barbell Shrug – Shoulder-muscle training

Barbell Shrug
Barbell Shrug

Above are the 5 most common shoulder exercises. Besides, you can refer to the 29 most complete shoulder exercises for the male Gym schedule.

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

Leg Press
Leg Press

Lesson 3: Leg Extension – Do leg exercises

Do leg exercises
Do leg exercises

Lesson 4: Seated Leg Curl

Seated Leg Curl
Seated Leg Curl

Lesson 5: Lying Leg Curls

Lying Leg Curls
Lying Leg Curls

Lesson 6: Seated Calf Raise – Calf training

Seated Calf Raise
Seated Calf Raise

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

Barbell row
Barbell row


Lesson 2: Back and bucket exercises – Cable row

Cable row
Cable row

Lesson 3: Bucket exercises – Lat pulldown

Lat pulldown
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!

General note: Depending on each person's health and time, he/she builds a specific schedule and the most effective. And you should persevere in training because the Gym process is long and requires you to maintain.

Combined with a diet for the gym to quickly bring the most effective “because the diet accounts for 70% of muscle training process”.

Some guidelines while dividing the bodybuilding schedule

  • Should spend about 15 minutes last 2-3 days/week to abdominal.
  • Do not do chest exercises after training your back arm and vice versa.
  • Do not practice your hands before and after each bucket.
  • You do not need to worry about why you do not see the shoulder bridge because it has been practiced in the Deadlift …
  • You do not need to worry because you do not forearm. After all, it is included in the exercises.
  • Don't think too much about your back shoulder because it was practiced during the shoulder training …
  • The same for the front shoulder. It was practiced while practicing chest, shoulders, etc.
  • Always balance your leg training to avoid exercising too little.
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In short, you need to understand the principles of the 2 schedules. Besides, you should pay attention to adding nutrients such as Whey Protein to restore muscle during exercise.

View more: Bodybuilding Diet For Beginners Budget Saving is Still Effective.

Steps to choose the exercise, the number of repetitions, the number of rounds …

Above, we have brought you the guide to divide up the standard bodybuilding schedule. In this article, we will delve into the analysis for a common exercise schedule.

Note, because this is a general explanation, it is up to you to adjust.

1. Experience in practicing

Experience in practising

If you are a beginner, the intensity of exercise will be lower than that of experienced people. But need to increase steadily to every cycle.

2. Target training

Target training

You go to the barbell for what purpose? Lose weight, gain weight? Please specify exactly to schedule appropriate exercises.

  • If your goal is to explore, keep working on fast reps.
  • If your target is stronger, use heavier weights and do fewer reps.

3. Your free time

How many days can you spend a week practicing? Is your schedule too busy or not? No matter what, try to practice.

4. Time for rest and recovery

Time for rest and recovery

Depending on the location of each person, recovery time can be fast or slow. For muscles to grow, you need to have nutrition and rest.

You need to learn to feel the body. If you feel your body is still aching, try rescheduling your exercise. It depends on your body so that you can practice accordingly. However, if it only hurts, try your best.

5. Your weakness

If you have a muscle group that needs to improve, do it first after a day of rest and get enough nutrition.

6. Go to the gym to look at the equipment

Surely you do not want that you have scheduled the exercise, then choose all finished, but when you come to the gym, there is a lack of this and that.

This is easy to make you very down there. Therefore, before starting to choose a schedule, find a fitness room for your belly. See if this room is suitable or not.

7. Select the number of innings and repetitions

If you carefully follow the way of dividing the bodybuilding schedule, you will find that we always list details of the number of lessons, rounds, and repetitions to refer to and understand correctly.

For example:

  • If you want to build strength, reduce the number of repetitions to 3-5 and increase the number of rounds to 8.
  • If you want to train a muscle, you can choose 3 rounds, 10 times.
  • If you want to burn fat, choose 3 rounds, 12 times.

These numbers are fully adjustable to suit your health and needs.

If you reduce the number of iterations, increase the weight and vice versa. The rest time between periods and exercises depends on weight. If the weight is heavy, take a 2-3p break.

8. Practice Compound before Isolation

Nearly every episode has 2 forms. Compounds are multi-muscle exercises, i.e., combining many main and secondary muscles such as Deadlift …

And Isolation is the single muscle exercises, i.e., only 1 muscle group like Leg Extension – the thighs …

Why is it necessary to order this before this? Simply because when you first start practicing, much strength. Compound songs require a lot of power, energy …

Therefore, when you do the first compound will help to train more muscle groups, explode better instead of being late when you are quite tired.

How would you feel if you put Squat at the end of the training session, and definitely feel weightless to say heavy exercises?

However, sometimes you will find many of you have been practicing for years or leave the Compound later because it has its own practice and understands what they need to do.

9. Select the appropriate exercise

Select the appropriate exercise

Never say the best one because only the one is right for you. Therefore, please choose the exercises that suit your condition and health. Then you can try other related articles.

10. Should change after a few weeks

As mentioned above, you should find ways to improve. This means that you should try to change your schedule if necessary, especially if you change your exercises after a few months …

There are many exercises, but if it's just one exercise all day, it's quite boring. You should change to stimulate muscles better.

View more:

Hopefully, the information above has helped you gain some more knowledge about the “gym workout plan for beginners” and bring some small value. Please share this article if you feel it is useful. Thanks!

Aiden Johann
Aiden Johann is a renowned bodybuilder with almost a decade of experience in the fitness industry. He has established himself as an expert in the field and has helped numerous individuals achieve their fitness goals. Aside from bodybuilding, Aiden also has a great passion for writing. He has been creating informative and engaging content related to health and fitness for years. One of Aiden's areas of expertise is food supplements for men and women. He has extensive knowledge of different types of supplements and their effects on the body. His in-depth understanding of nutrition and supplementation has helped many people make informed decisions about their dietary needs.
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