How to Build Your First Workout Plan: A Beginner's Guide

Starting Your Fitness Journey

Creating your first workout plan can feel overwhelming. This guide breaks down the essentials so you can start training with confidence.

Step 1: Define Your Goals

Be specific about what you want to achieve:

• Build muscle
• Lose fat
• Get stronger
• Improve endurance
• General fitness

Your goals determine your training approach.

Step 2: Assess Your Schedule

Be realistic about your time commitment:

• 2-3 days/week: Full body workouts
• 4 days/week: Upper/lower split
• 5-6 days/week: Push/pull/legs or body part split

More is not always better. Consistency beats frequency.

Step 3: Choose Your Exercises

Every workout should include:

• Push movement (bench press, overhead press, push-ups)
• Pull movement (rows, pull-ups, lat pulldowns)
• Squat pattern (squats, leg press, goblet squats)
• Hinge pattern (deadlifts, Romanian deadlifts, hip thrusts)

Step 4: Set Your Rep Ranges

Different rep ranges serve different purposes:

• 1-5 reps: Strength focus
• 6-12 reps: Muscle building (hypertrophy)
• 12-20 reps: Muscular endurance

Beginners benefit most from the 8-12 rep range.

Step 5: Plan Your Sets

Start with:

• 3-4 exercises per workout
• 3 sets per exercise
• Total of 9-12 sets per session

This is enough to stimulate growth without excessive fatigue.

Sample Beginner Full Body Workout

Workout A:

1. Goblet Squat: 3x10
2. Dumbbell Bench Press: 3x10
3. Dumbbell Row: 3x10
4. Plank: 3x30 seconds

Workout B:

1. Romanian Deadlift: 3x10
2. Overhead Press: 3x10
3. Lat Pulldown: 3x10
4. Farmer's Walk: 3x30 seconds

Alternate A and B with rest days between.

Key Principles for Beginners

1. Master form first - Weight comes later
2. Progress gradually - Small increases add up
3. Stay consistent - Show up regularly
4. Track your workouts - What gets measured improves
5. Rest adequately - Growth happens during recovery

Using RoyalFit

RoyalFit can generate personalized workout plans based on your goals, experience, and available equipment. Let the AI handle the programming so you can focus on training.