A beginner dumbbell workout plan you can run with one pair of weights
A full-body dumbbell plan for beginners with sets, reps and progression built in.
TrainingProgramme8 min read
Search
Search the Hub
Search by subject, question or concept — a term like “progressive overload”, or the problem in your own words.
15 results
Results for “beginner workout plan”
A no-equipment home workout plan for beginners
A full bodyweight routine you can run at home with nothing more than floor space.
TrainingProgramme7 min read
A diet and exercise plan for your first month
The training week and the eating targets that go with it, in one plan.
TrainingProgramme8 min read
Which workout split should you choose as a beginner?
How full body, upper/lower and push-pull-legs compare for beginners.
TrainingGuide8 min readAll levels
Your first day gym workout, exercise by exercise
Six exercises, the sets and reps, and what to do when you walk in.
TrainingGuide7 min read
A beginner gym workout plan that actually fits your week
Three full-body sessions a week with sets, reps, rest and when to add weight.
TrainingProgramme
How long should a workout be?
What really decides session length, and how to train well in 30 minutes.
TrainingQuick answer5 min read
Push pull legs for beginners
How the PPL split works, a full routine, and when full-body training suits you better.
TrainingGuide8 min readAll levels
How rest days and recovery actually work for beginners
Why rest days, sleep and soreness matter as much as the workout itself.
TrainingGuide7 min read
The best exercises to build muscle as a beginner
The compound and accessory exercises that do most of the work.
MuscleGuide8 min read
How many days a week should you train as a beginner?
The training frequency that builds strength without burning you out.
TrainingGuide7 min read
Starting the gym for the first time, step by step
A practical first-month plan for anyone who has never trained before.
TrainingGuide8 min read
How to build muscle when you are naturally skinny
A training and eating approach for naturally slim beginners who struggle to gain muscle.
MuscleGuide8 min read
A beginner meal plan built on four numbers
Daily energy and protein worked out first, then a week of ordinary meals built to hit them.
NutritionProgramme
How to get bigger arms as a beginner
The exercises, weekly sets and realistic timeline for building arm size.
MuscleGuide7 min read