Beginner-Friendly Workout Routine

This is a 5 Day Workout Split for Beginners. I did this workout split for my first year of training in the gym & I loved it. It helped me to learn the basics of weight lifting & understanding the importance of following a structured program

Do this split for 12 weeks. Track your weights, sets, & reps every week. Apply progressive overload by increasing the weight, reps, or time under tension each week. You will see amazing progress!

Monday- Glutes and Hammies

Tuesday- Pull (Back & Biceps)

Wednesday- Glutes and Quads

Thursday- Push (Chest, Shoulders, & Triceps)

Friday- Glutes & Hammies (same as Monday)

GLUTES & HAMMIES

◦ Sumo Deadlifts 4x8-12

◦ RDL 4x10-12

◦ Hip Thrust 4x12

◦ Cable Kickbacks 3x12

◦ Step Ups 4x10

PULL DAY

◦ Barbell Rows- 4x10

◦ Lat Pull Downs 4x10

◦ Seated Cable Rows 4x10

◦ Assisted Pull Ups 2xAMRAP (As Many Reps As Possible)

◦ Bicep Curls 4x10

◦ Hammer Curls 4 x 10

Quads and Glutes

◦ Hip Thrusts 4x10

◦ Deficit Reverse Lunge on Smith Machine 4x10

◦ Leg Press 3x12

◦ Elevated Heel Goblet Squats 3x12

◦ Leg Extension 4x12

◦ Cable Kickbacks 3x12

PUSH DAY

◦ Db Flat Bench 3x12

◦ Db Shoulder Press 3x10

◦ Lateral Raises 4x12

◦ Chest Flys 3x12

◦ Cable Face Pulls 4x12

◦ Tricep Pull Downs 3x12

◦ Skull Crushers 3x12

#lemon8creator #lemon8partner #workoutroutine #beginnerworkout #weightlifting