Weekly Workout Plan for Beginners: A Complete Guide (No Trainer Needed)

Hey fitness loafers. Today, I will help you create an effective and best weekly workout plan for beginners. If you are a beginner and don’t know anything, then this article will be enough for you. This is my guarantee. Most beginners suffer from the problem that they can’t create a weekly workout plan. That’s why I am here to help you make a weekly plan.

Hey, this is Rakib Hussain. I am an ordinary man, not a professional trainer, but I have 6 years of workout experience. During these 6 years of my fitness journey, I have learned many things about workouts. In this 10-minute article, I will try to share my whole experience with you. So read the full article properly to get a proper idea about creating the best weekly workout plan. Let’s get started making the plan.

How to Create a Workout Plan Based on Your Body Type?

Before making the weekly workout plan, you need to know about your body condition. It is mandatory to manage a proper workout plan. Basically, people have three types of bodies: ectomorph, mesomorph, and endomorph. So first, know which body type you have.

Ectomorph: Ectomorphs have a lean and thin body. They have a small amount of fat in their body, and it is harder to build a good physique. Not impossible, but it requires long-term dedication and maintenance.

Mesomorph: Mesomorphs are the lucky ones. They have good physiques, not too lean and not too fatty. These people can easily build the best fitness in a few weeks, like me. They do not need to maintain a high-quality diet.

Endomorph: The endomorph body type is too fatty. They need to do hard work to get fit, and they must maintain their diet plan very well. Otherwise, their workout won’t work.

So first, detect which body type you have, then start creating a weekly plan.

How many days of workout are best in a week?

Do you know how many days of workout are best in a week? Actually, it depends on many things. For an ordinary person, I suggest 4 to 5 days of workout. But if you have a dream of bodybuilding and can handle high maintenance, then you can work out every day.

Why is daily workout not recommended for an ordinary person? 

When we work out, we heat our whole body, muscles, and bones. So they become damaged in many ways, and we need to give them time to recover. Those who work out daily need to maintain everything to avoid this kind of problem, and it is very costly. So don’t be emotional and don’t work out daily. Give your body time to rest and recover.

Weekly minimum rest day

If I talk about myself, I take a minimum of 2 days of rest. But in general, I take 3 days of rest per week, and I feel comfortable with that. I heard this proverb from a qualified coach: “More rest is better.” It is actually right. I applied it in my life and felt it. I also recommend my audience take a minimum of 2 rest days each week.

How many sets and reps should you do?

This is a complicated thing to maintain. How many sets and reps you should do depends on your workout types. Our bodies have different parts, and each part needs different types of workouts and training. Let’s know about the body parts. We have eight different body parts:

• Biceps
• Triceps
• Back
• Shoulders
• Legs
• Abs
• Chest
• Forearms

How many items and sets should you do every day for each body part?

To maintain this, we should first learn about the same body parts. There are two categories: big body parts and small body parts.

Big body parts include: Back, shoulders, legs, chest. As they are big parts, they need more workouts to grow compared to small body parts. The recommended workout suggestion for big muscles is to do 2 days of workouts and a maximum of 8 different exercises and a minimum of 4. More than 8 is harmful, and less than 4 is not effective. This is the standard followed by most gym enthusiasts.

Small muscles include: Biceps, triceps, abs, forearms. For small muscles, you should do a minimum of 2 and a maximum of 4 different exercises. More than 4 is harmful, and less than 2 is not effective for growth. So follow this to see faster progress.

Now let’s talk about sets

How many sets should you do every day? The same principle applies. If you train two body parts per day, your workout should finish in 12 to 24 sets. Not more than 24 sets, and not less than 12. If you train one body part per day, it depends:

• For big muscles: 12 to 24 sets
• For small muscles: 6 to 12 sets

My honest opinion: Do not do more than 24 sets of workouts a day. It will damage your muscles.

How much weight should you lift as a beginner?

There is no fixed weight for anyone. The truth is, you should lift the minimum weight that won’t injure you. It depends on your strength. Some people can only lift 5 kg, while others can lift 10, 15, or 20 kg dumbbells.

One thing to remember: always warm up first to avoid injury. Lifting heavy weight has benefits—it helps your muscles grow faster. When do muscles grow? When you provide better diet and better workouts. More pressure on muscle tissue = muscle growth.

Some old gym goers may tell you to use small weights or the same weights. That’s wrong. Beginners should increase their weights slightly every week to see improvement. Don’t say “I can’t do this”—you can. Just have the courage.

How much exercise should you do every day?

This is very important. For an ordinary person, the best workout duration is:

• Minimum: 45 minutes
• Optimal: 60 minutes
• Maximum: 75 minutes

Do not exceed 75 minutes. It will damage your muscles and bones.

Create your Weekly Diet Plan

Do you know that diet is more important than working out? You should maintain a high-protein, calorie-rich diet. Your diet should include protein, calories, carbohydrates, and fats. These are essential for everyone, regardless of body type.

Some overweight people avoid carbohydrates and fats—but they are necessary. Carbs provide energy, and protein builds muscle. So provide maximum nutrition, even if you’re overweight. Never cut them off completely.

How Much Protein Do You Really Need?

You need double the protein of your body weight (in kg) if you are working out regularly.
Example: If you weigh 60 kg, take 120 grams of protein per day.
For ordinary people: Only 60 grams is enough.

How many calories are mandatory for your body?

Calories come from protein, carbs, and fats. On average, a person needs 2500 calories per day. This varies by age, height, weight, and activity level.

• If you want to lose weight: 2000 calories (not less)
• If you want to gain weight: 3000 calories

Note: 3500 calories = 1 pound gained or lost. Your calorie sources should be complex.

Best Affordable High-Protein Foods.

Here are some affordable and highly effective protein sources:

1. Boiled Egg
Eggs are special—they contain 6g protein with yolk. Without yolk, 3g fat. If fat isn’t a problem, eat with yolk. 4 eggs = 24g protein. Easy and affordable.

2. Sea Fish
Fish is another excellent protein source. 100g sea fish = 40g lean protein + healthy fats. No side effects. Eat as much as you want.

3. Peanuts
100g peanuts = 25g protein. Also contain essential nutrients. Great for pre-workout. I eat them daily—they provide instant energy.

4. Soya Chunks
100g soya chunks = 36g protein (some say 50–60g). No side effects. 50g daily is a good, low-cost option.

5. Chicken Breast
Costly but essential. 100g chicken breast = ~36g lean protein. Great for muscle growth. Try to include it in your diet.

Final Thoughts

In this article, I shared many important things that I’ve experienced in real life. Many beginners asked me about them, and I tried to answer them all here. This is a complete guide to the best weekly workout plan—simple, practical, and effective. Just apply it once and check your progress after one month.

I also shared the best protein-rich foods to help recover muscle and reach your fitness goals without supplements. These foods are affordable and effective. If you need more suggestions, feel free to contact me—I’ll help you with a better diet plan.

I think this article will be enough for you.Thank you for reading the full article!