What are some beginner gym fitness plans?

Fitness is now attracting more and more attention from people, and more and more people are joining the fitness team. But think about whether you really like fitness or you just want to follow the trend and have common topics with everyone so as not to fall behind? Do you really know a lot about fitness? Do you know what training you should do and have your own fitness plan? Speaking of fitness plans, I think many people don’t have a fitness plan. In fact, the editor encourages everyone to make their own plan. Below I will introduce a plan suitable for beginners.

Warm up for 5 to 10 minutes before each training. It is recommended to use a treadmill and exercise all the joints to avoid injuries.

First Month

Week 1 and 2:

Monday, training parts: middle chest muscles, triceps.

Barbell flat bench press 2×20RM

Dumbbell Fly 2×20

Chest press 2×20

Butterfly chest press 2×20

Heavy hammer press 2×20

Dumbbell Dips 2 x 20

Wednesday, training parts: latissimus dorsi, biceps

Seated pulldown with heavy hammer 2×20

Seated Row 2×20

Standing dumbbell bent-over row 2×20

Standing barbell curl 2×20

Seated dumbbell curl 2 x 20

Friday, training parts: deltoid muscles, abdominal muscles.

Barbell Seated Press 2 x 20

Dumbbell Front Raise 2 x 20

Dumbbell Lateral Raise 2 x 20

Dumbbell Bent-Over Lateral Raise 2 x 20

Sit-ups 1×25

Goat Extension 1×25

Saturday, training area: legs.

Squat 2×20

Leg Press 2 x 20

Seated Leg Extension 2×20

Prone Leg Curl 2 x 20

Calf Raise 2 x 20

All the above movements are for "RM" weights, and the number of sets can be changed between 1 and 2 sets, depending on your actual situation. Suitable for the first two weeks of training. Generally, there will be no soreness after two weeks of training like when you first started training, but there will be soreness after each training session, and the time will be within two days after each training session. Eat 1 to 2 eggs, a 50-100 kg piece of bread, and drink 100-200 ml of milk or water 30 to 60 minutes after training. Actions that cannot be completed independently can be completed with the help of companions. Start training 3 to 4 weeks later with 2 to 3 sets, 12 to 16 in each set.

In the second month, the training intensity increased to 3 to 4 sets, 8 to 12RM per set.

Starting from the third month, you can add individual movements and adjust the intensity appropriately. If necessary, you can use pyramid training to stimulate the muscles to the greatest extent. This program is suitable for beginners to train, and then a more comprehensive intermediate training program is needed. Fitness is actually a very boring and difficult process. Many fitness enthusiasts give up halfway because of this feature. If everyone can make a plan for their own fitness and the more detailed the better, then when we see ourselves completing our plans one by one, we will feel a sense of accomplishment, and we will have the courage to continue fitness.