This 21-day body-toning workout plan for beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot, however, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, too fast.
Too often we pick and choose what we want to focus on. For example, many ladies only like to work legs and abs. The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance.
This program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and solid cardio routine, this program will transform your body!
I want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many beginner strength programs will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier that you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help.
Each week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed.
If you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉
Perform 3 sets of 10 with moderately heavy weight (unless specified otherwise).
Perform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise).
Perform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise).
Day 1: Chest/Triceps Day
- Bench Press
- Dips (assisted)
- Tricep Cable Pushdowns
- Pec Fly (machine)
- Dumbbell Pullover
- Dumbbell Tricep Kickbacks
Day 2: Back/Biceps Day
- Pull-up/Chin-ups (assisted)
- Barbell Deadlift
- Dumbbell Row (single-arm)
- Barbell Bicep Curls
- Cable Lat Pull-down (wide, overhand grip)
- Dumbbell Hammer Curls
Day 3: Rest
Day 4: Core
For week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds.
- Bicycle Crunches
- Side Planks
- Reverse Crunches
- Russian Twists
- Scissor Kicks
Day 5: Shoulders
- Dumbbell Shoulder Press
- Dumbbell Alternating Front Raise
- Dumbbell Lateral Raise
- Reverse Fly Machine (Also known as Rear Delt machine)
Day 6: Legs
- Barbell Squats
- Single-Leg Deadlift (per leg)
- Walking Lunges (alternating legs) – Week 1: 3 sets of 20 / Week 2: 3 sets of 30 / Week 3: 3 sets of 40
- Barbell Hip Thrusts
- Hip Abduction Machine
- Weighted Calf Raise
Day 7: Rest