Workouts · Weekly plans

5-Day Gym Body-Part Split for Beginners

A simple 5-day-a-week gym training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Day	Workout
Monday	Gym Chest Workout for Beginners
Tuesday	Gym Back Workout for Beginners
Wednesday	Gym Legs Workout for Beginners
Thursday	Gym Shoulders Workout for Beginners
Friday	Gym Arms Workout for Beginners

Rest at the weekend; keep your steps up.

How to run this plan

Follow it for 8–12 weeks before changing it.
Write down your weights and reps, and try to beat them a little each week.
Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
Every 6–8 weeks, take an easier week with lighter weights.

Monday: Gym Chest Workout for Beginners

Dumbbell Bench Press animated demonstration

Dumbbell Bench Press3 × 10Chest

Dumbbell Flyes animated demonstration

Dumbbell Flyes3 × 10Chest

Cable Crossover animated demonstration

Cable Crossover3 × 10Chest

Butterfly animated demonstration

Butterfly3 × 10Chest

Front Raise And Pullover animated demonstration

Front Raise And Pullover3 × 10Chest

Tuesday: Gym Back Workout for Beginners

Wide-Grip Lat Pulldown animated demonstration

Wide-Grip Lat Pulldown3 × 10Lats

Seated Cable Rows animated demonstration

Seated Cable Rows3 × 10Upper & Mid Back

Bent Over One-Arm Long Bar Row animated demonstration

Bent Over One-Arm Long Bar Row3 × 10 / sideUpper & Mid Back

Stiff Leg Barbell Good Morning animated demonstration

Stiff Leg Barbell Good Morning3 × 10Lower Back

Dumbbell Shrug animated demonstration

Dumbbell Shrug3 × 10Traps

Wednesday: Gym Legs Workout for Beginners

Barbell Squat animated demonstration

Barbell Squat3 × 10Quads

Lying Leg Curls animated demonstration

Lying Leg Curls3 × 10Hamstrings

Dumbbell Lunges animated demonstration

Dumbbell Lunges3 × 10 / sideQuads

Stiff-Legged Dumbbell Deadlift animated demonstration

Stiff-Legged Dumbbell Deadlift3 × 10Hamstrings

Standing Calf Raises animated demonstration

Standing Calf Raises3 × 15Calves

Thursday: Gym Shoulders Workout for Beginners

Standing Military Press animated demonstration

Standing Military Press3 × 10Shoulders

Side Lateral Raise animated demonstration

Side Lateral Raise3 × 10Shoulders

Reverse Flyes animated demonstration

Reverse Flyes3 × 10Shoulders

Upright Barbell Row animated demonstration

Upright Barbell Row3 × 10Shoulders

Bradford/Rocky Presses animated demonstration

Bradford/Rocky Presses3 × 10Shoulders

Friday: Gym Arms Workout for Beginners

Dumbbell Bicep Curl animated demonstration

Dumbbell Bicep Curl3 × 10Biceps

Triceps Pushdown animated demonstration

Triceps Pushdown3 × 10Triceps

Barbell Curls Lying Against An Incline animated demonstration

Barbell Curls Lying Against An Incline3 × 10Biceps

Standing Dumbbell Triceps Extension animated demonstration

Standing Dumbbell Triceps Extension3 × 10Triceps

Wrist Rotations with Straight Bar animated demonstration

Wrist Rotations with Straight Bar3 × 15Forearms

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