Are you worried about how to get started with gym ? Facing dilemma for the workout patterns that you should start beginning with ? This post has been specially designed for you then. It is a complete beginner’s guide to gym. Follow the guides and watch the transformation.
Table of Contents
1. BASIC KEYWORDS
Before beginning with the schedule and workout plans lets get acquainted with few basic keywords. These keywords are the primary words which you are going to use everyday.
1.Repetitions (Reps) – Repetitions is the number of times you repeat / perform a particular movement of an exercise. It is the movement which you are going to perform in a particular set.
2.Sets – Sets are the collection of Repetitions. All the repetitions which you perform for a particular exercise for a particular duration of time is termed as a single set.
3.Resting period – Resting period is the time duration in which you take rest. This time duration comes in between a set or during switching of exercise.
2. BASIC / FUNDAMENTAL PHASE ( 4-5 WEEKS )
The Basic / Fundamental phase is the time duration in which your body starts to adapt the gym cycles, muscle movements and contractions.
If you have never lifted weights before, then you have to start with this phase. This phase is the building stage. And even if you are an experienced pro in the gym you have probably been doing some things wrong like over training or wrong contraction movements so you can use a structured plan or get basic guides to get back on track.
This phase mainly deals with shape forms, strength training rhythms, developing contractions, making the muscles flexible and breathing practices to get the proper utilization of a particular exercise.
3. BASIC EXERCISE DATABASE
3.1. BICEPS
1. Barbell Curls
Breathing Pattern : Exhale and curl the barbell upward. Inhale as you slowly lower the bar to starting position.
2. Biceps Cable Curls
Breathing Pattern : Exhale as you curl the weights upward. Inhale as you slowly lower the bar to starting position.
3. Concentration Curls
Breathing Pattern : Exhale as you curl the weight upward. Inhale as you slowly lower the dumbbell to starting position.
4. Preacher Curls
Breathing Pattern : Inhale as you slowly lower the weight until your arm is almost fully extended. Exhale using your biceps to curl the weight back up.
3.2. TRICEPS
1. Bench Dips
Breathing Pattern : Inhale as you slowly lower your body by bending the elbows. Exhale as you use your triceps to push your torso back.
2. Lying Triceps Extensions
Breathing Pattern : Inhale as you slowly lower the weights. Exhale as you use your triceps to return the weight to starting position.
3. One-Arm Triceps Dumbbell Extensions
Breathing Pattern : Inhale as you slowly lower the dumbbell behind your head . Exhale as you return the dumbbell to the starting position.
4. Overhead Triceps Cable Extensions
Breathing Pattern : Exhale as you slowly extend your arms . Inhale as you return to the starting position.
5. Triceps Cable Extensions
Breathing Pattern : Exhale as you push the bar down. Inhale and slowly bring the bar up to starting position.
3.3. BACK
1. Lateral Pull downs
Breathing Pattern : Exhale and bring the bar down until it touches your upper chest. Inhale as you slowly raise the bar back to starting position.
2. Reverse Grip Pull downs
Breathing Pattern : Exhale as you pull the bar down until it touches your upper chest. Inhale as you slowly raise the bar to starting position.
3. Seated Cable Rows
Breathing Pattern : Exhale as you pull the handles back towards the body. Inhale as you slowly return to the starting position.
3.4. CHEST
1. Bench Press – Flat press, Incline bench press, Decline bench press
Flat 
Decline 
Incline
Breathing Pattern : Exhale as you use your chest to push the weight up. Inhale as you return to the starting position.
2. Dumbbell Flyes
Inhale as you lower your arms in a wide arc. Exhale as you return your arms to starting position.
3. Dumbbell Bench Press
Breathing Pattern : Exhale as you use your chest to push the dumbbell up. Inhale as you return to the starting position.
4. Incline Dumbbell Press
Breathing Pattern : Exhale as you extend your arms and bring dumbbells together. Inhale as you return the dumbbells to starting position.
5. Incline Dumbbell Flyes
Breathing Pattern : Exhale as you bring the dumbbell together. Inhale as you return the dumbbells to the starting position.
6. Straight Arm Dumbbell Pullovers
Breathing Pattern : Inhale as you slowly lower the weight. Exhale as you return the dumbbell to starting position.
3.5. SHOULDER
1. Dumbbell Shrugs
Breathing Pattern : Exhale as you raise the dumbbells as high as possible. Inhale as you slowly lower the dumbbell back to starting position.
2. Bent-Over Rear Raises
Breathing Pattern : Exhale as you lift the dumbbells starting to your sides. Inhale as you slowly lower the dumbbells to the starting position.
3. Dumbbell Shoulder Press
Breathing Pattern : Exhale as you lift the weights. Inhale as you slowly lower the weights to the starting position.
4. Front Dumbbell Raises
Breathing Pattern : Exhale as you lift the dumbbells. Inhale as you slowly lower the weights to the starting position.
5. Side Dumbbell Raises
Breathing Pattern : Exhale as you lift the dumbbells. Inhale as you slowly lower the weights to the starting position.
3.6. LEGS
1. Leg Extensions
Exhale and extend your legs. Inhale as you slowly lower the weight back to original position.
2. Lying Leg Curls
Breathing Pattern : Exhale as you curl your legs. Inhale and bring the legs back to starting position.
3. Leg Press
Breathing Pattern : Inhale as you slowly lower the platform until your upper and lower legs form 90 degree angle. Exhale as you push the platform back to starting position.
4. Squats
Exhale as you lift the bar to starting position. Inhale as you slowly lower the bar sitting back with your hips.
5. Seated Calf Raises
Inhale as you lower your heels by bending your ankles. Exhale as you raise your heels by extending your ankles.
3.7. ABS
1. Twists
Breathing Pattern : Breathe continuously and contract your abdominal muscles throughout the exercise.
2. Lying Leg Raises
Breathing Pattern : Exhale as you lift your feet off the floor. Inhale as you return to starting position.
3. Abdominal Crunches
Breathing Pattern : Exhale when you come up. Inhale as you return to starting position.
4. GUIDE
You must be wondering that why everywhere breathing pattern has been focused. The major exercise pattern you will be getting anywhere either in videos, by practicing or in any documents but very few of them mentions the major thing, which is breathing sync.
Because breathing sync plays the key role in your exercise. Don’t get overwhelmed. You will understand everything in this section.
This is a basic guide which you can follow for 4-5 weeks ( initial phase ).
The number of repetitions for each exercise will be 10 reps-12 reps with a resting period of 45 secs – 60 secs. We will be training all the muscles everyday for the upcoming weeks.
This is important because the starting phase is termed as the phase which is mainly responsible for developing your muscle’s flexibility, endurance and strength. So overall training will benefit you in the long term.
Week 1 :
We will be training basically all the six major parts that is back, biceps, chest, triceps, shoulder, legs and at last abs.
Monday to Friday you can train your six vast major parts ( back, biceps, chest, triceps, shoulder and legs ) and Saturday you will be working with your abs.
Your training’s time duration will be for 60 mins. Initial 15 mins you will be doing stretching, warm up movements and push ups ( 3 sets * drop repetitions ). Drop repetitions means that it will be your maximum effort. For example, if you are starting with the first set and at max you can do 4 or 5 push ups then you have to do that much.
It does not matters that whether you can do 2 push ups or 15 push ups initially. What matters is your 100% effort.
After doing 3 sets of push ups ( resting period of 60 seconds between each set ), stretching exercises for 5 mins and body warm up, make sure your muscles have become quite warm to begin with the workout.
Cold muscles often leads to muscle cramps and injuries.
From the exercise database pick any one exercise of your choice for each body parts. Hence, you will be getting a total of 6 exercises. One exercise for biceps, One exercise for back, One exercise for chest and so on….
Each exercise you have to perform for 4 sets with 10 to 12 repetitions and resting period will be for 45 seconds to 60 seconds.
For your better understanding if you are starting with back exercise it will have total 4 sets and each of the exercise movement you have to perform for 10 to 12 times. Weights I generally recommend as your 75% capability which means neither too light to lift neither too heavy.
For your initial period you need your muscles to be flexible so an average weight will do your job perfectly.
Now this schedule you have to repeat for 5 days for the first week. Remember not to do the same exercise everyday. Make changes with your exercise. Choose different exercise from the exercise database everyday but select only one exercise for each part.
In Saturday you will be performing with all the three abs exercises with repetitions of 25-30 times and 4 sets for each exercise.
Week 2 :
Exercise pattern will remain the same. 15 minutes warm up, three proper sets of push ups , stretching. One exercise for one part. Each part you need to train. Number of sets will be four and repetitions will be 12 reps.
Remember to increase your weights day by day. if you have opted for 5 kg in week 1 go for 7.5 kg in week 2. Resting period between each exercise will be 45 seconds and between each set will be 90 secs.
Week 3 – Week 4 :
In 15 mins warm up you have to introduce pull ups. Do as much pull ups as you can do whether it is 2 pull ups or 10. Maintain a set of three. Rest of the exercise pattern will remain the same. Resting period will be of 45 seconds for each repetitions and 60 seconds for each set. Number of sets will be three.
On Saturday, increase the number of your abs exercise from 25-30 to 45-55 reps per set.
Week 5 :
Week 5 is your last week. Maintain a good amount of weight. Exercise pattern will remain the same but you will have to increase the weights. Your maximum repetition should reach till 10-11. That means after 10 reps or 11 reps you won’t be able to make the 11th or 12th repetition.
Follow the breathing movement properly. Resting period for this phase will be – 45 secs between the exercises and 60 secs between the sets. Number of sets will increase from 3 to 4 in this week.
Abs pattern and repetitions will be same.
Please Note :
Your diet plays a key factor. Maintain a good and healthy diet.
Train with me for these 5 weeks * 6 days = 30 days and watch the progress.
Maintain consistency. Many new comers quit gym after their initial couple of weeks. Please don’t do that. You will feel the pain, you will see the struggle. But trust me at the end of this process, you will be more confident and appreciate yourself. I have tried to keep this post as simple as possible so that a basic beginner can understand it properly. All the Best !
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More from Blog’s Workout Section :
Chest Workouts, Biceps Workouts
If you want to discover more you can invest your time here as well : https://getbackintofitness.com/2020/02/01/best-gym-workout-schedule-for-beginners/
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