My Beginner Workouts 🏋️‍♂️

(3 exercises + 3 core exercises per day)

Push Day

Main Workout

1. Weighted Dips
   • Sets/Reps: 4x6-8
2. Incline Dumbbell Press
   • Sets/Reps: 3x8-10
3. Overhead Press
   • Sets/Reps: 3x8-10

Core Workout

1. Cable Crunch – 3x15
2. Reverse Crunch – 3x15
3. Hanging Leg Raise – 3x15

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Pull Day

Main Workout

1. Weighted Pull-Ups
   • Sets/Reps: 4x6-8
2. Barbell Rows
   • Sets/Reps: 3x8-10
3. Face Pulls
   • Sets/Reps: 3x12-15

Core Workout

1. Twisted Leg Raise – 3x15
2. Cable Woodchoppers – 3x15
3. Side Plank – 3x15/side

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Legs Day

Main Workout

1. Barbell Squats
   • Sets/Reps: 4x6-8
2. Romanian Deadlifts
   • Sets/Reps: 3x8-10
3. Bulgarian Split Squats
   • Sets/Reps: 3x8-10/leg

Core Workout

1. Russian Twists – 3x15/side
2. Mountain Climbers – 3x15
3. Kettlebell – 3x15

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Key Programming Notes

• Frequency: 3–6 days/week (e.g., PPLPPL-Rest).
• Progression: Add 2.5–5 lbs (~1–2.5 kg) weekly.
• Warm-Up: 5–10 mins dynamic stretches + 2 light sets per exercise.
• Cool-Down: 5 mins static stretching (focus on worked muscles).

Alternative Exercises

Original	Substitute	Reason
Weighted Dips	Bench Press	If shoulder issues
Bulgarian Split Squats	Step-Ups	No bench available
Face Pulls	Band Pull-Aparts	No cable machine

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Visual Weekly Template

Day	Workout	Exercises (in order)
Monday	Push	Dips → Incline DB Press → Overhead Press
Tuesday	Pull	Pull-Ups → Barbell Rows → Face Pulls
Wednesday	Legs	Squats → RDLs → Split Squats
Thursday	Push	(Repeat Monday)
Friday	Pull	(Repeat Tuesday)
Saturday	Legs	(Repeat Wednesday)
Sunday	Rest	Active recovery (walking/yoga)

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