“Beginner” Training Plan

Fitness ∙ Tags: , ∙ Posted on: November 3, 2019

Hi all!

I came up with a new training plan for “beginners” that I have found to be very helpful. I use “quotes” because the workouts can always be made more challenging by increasing weight, decreasing rest time, etc. – this is just aimed at beginners because the movements are not complex. This is a good plan for those new to working out, new to a gym, or those wanting to get back into training after a few weeks or months off.

The objective of this beginner version is to (re)introduce the body to weights and lots of movement. The training split does not focus on a specific body part each day (such as only chest exercises on one day, shoulder exercises on another, etc); instead, it focuses on moving the entire upper body one day, lower body the other, and activating the aerobic system on other days. This will allow one to activate various muscles at a time and avoid getting way too sore from a specific muscle.

For a beginner, I suggest trying this cycle out for 3-4 weeks. While it may feel repetitive, a beginner does not require too much change at first. Additionally, it is a good way to get the body used to these type of movements.

Warm up with 5-10 minutes of walking or jogging on a treadmill prior to lifting. Adjust weight as needed to complete all reps with slight fatigue on the 2nd or 3rd to last rep.

Email me at lily@luluflex.com if you have any questions 😊.


Training Split:

  1. Lower Body
  2. Run / Running Mechanics
  3. Upper Body
  4. Rest
  5. Lower Body
  6. Bodyweight Strength, Cardio, Core
  7. Rest



1. Lower Body

  • 3×15 Hip Thrusts w/Resistance Band (heavy)
    • focus on keeping core tight
    • squeeze glutes at the top
  • 3×10 (each leg) Lateral Band Walks
  • 3×10 Squats w/Small Barbell
  • 3×10 (each leg) Walking Lunges w/Dumbbells
    • focus on bringing your back knee straight down just above the ground, not on extending your front knee forward beyond your front foot
  • 3×12 Lying Leg Curls
    • release slowly to really activate the hamstrings
    • sitting leg curls okay if that’s the only machine available

2. Run / Running Mechanics

  • If LTF is not in your area, try this agility warm-up then go for a 20-minute run (if you cannot run 20 minutes straight, then do intervals, such as 2 minute run, 1 minute walk, for a total of 20 minutes). Another great option for this day is to use the Nike Run Club App for ideas on beginner runs.

3. Upper Body

  • 3×5 Assisted Chin-ups
  • 3×10 Dumbbell Bench Press
  • 3×10 Dumbbell Shoulder Press
    • make sure you don’t lean back to press the weight up – try to stay upright/keep core tight
    • the press should be above your head – do not go behind the head
    • sitting or standing is okay
  • 3×8 Incline Push-ups
  • 3×10 Dumbbell Lateral Raises
  • 3×20 Plank Shoulder Taps

4. Rest

5. Lower Body

  • 3×15 Hip Thrusts w/Resistance Band (heavy)
  • 3×10 (each side) Lateral Band Walks
  • 3×12 Goblet Squats w/Kettlebell or Dumbbell
  • 3 x 10 (each leg) Alternating Box Step-ups w/Dumbbells
  • 3×15 (each leg) Fire Hydrant on Table-top Position
    • keep back straight – avoid arching

6. Bodyweight Strength, Cardio, Core

  • Circuit – 3 rounds, rest 90 seconds after each round
    • 10 Box Jumps
    • 10 Tricep Dips on Bench
    • 20 High Knees
    • 45 second Plank (keep pelvic floor in, butt down)
    • 20 In/out Jumps
    • 10 Push-ups (push-ups on knees okay but do as many as you can on your feet)
    • 10 Tuck Jumps
    • 20 Dead bugs (make sure your lower back is touching the ground)
  • Cardio – 15 minutes on Stair Master or Incline Walking on Treadmill

7. Rest

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