Are you ready to kickstart your journey into strength training? If you're new to resistance workouts, getting started can feel overwhelming. But fear not! Here's a comprehensive


tailored specifically for beginners like you. Get ready to discover the world of strength training one step at a time, with explanations of each exercise and the benefits they offer.

Day 1: Pushing Power

What it does:

Strengthens Your Upper Body: This workout targets your chest, shoulders, and arms, helping you develop the strength needed for pushing movements.

Improves Muscle Endurance: By challenging your muscles with multiple sets and reps, you'll gradually enhance your endurance.

Enhances Coordination: Pushing exercises require coordination between various muscle groups, helping you improve overall body control.


Push-ups: Start with 3 sets of 8-10 reps. If regular push-ups are too challenging, you can modify by doing knee push-ups or using an elevated surface.

Dumbbell Shoulder Press: Aim for 3 sets of 10-12 reps. This exercise targets your shoulder muscles while also engaging your core for stability.

Dumbbell Chest Press: Perform 3 sets of 10-12 reps. This move primarily works your chest muscles, but it also recruits your shoulders and triceps for support.

Tricep Dips: Complete 3 sets of 10-12 reps. Tricep dips are excellent for targeting the muscles on the back of your arms, helping you achieve toned and strong triceps.

Day 2: Lower Body Blast

What it does:

Builds Lower Body Strength: These exercises focus on your legs and glutes, helping you develop strength and power in your lower body.

Enhances Functional Movement: Strong legs are essential for everyday activities like walking, climbing stairs, and lifting objects.

Improves Balance and Stability: By engaging multiple muscle groups simultaneously, you'll enhance your balance and stability.


Bodyweight Squats: Start with 3 sets of 10-12 reps. Squats target your quadriceps, hamstrings, and glutes while also engaging your core for stability.

Lunges: Perform 3 sets of 10 reps on each leg. Lunges work your quadriceps, hamstrings, and glutes while also improving hip mobility.

Romanian Deadlifts: Aim for 3 sets of 10-12 reps. This exercise targets your hamstrings and glutes while also engaging your lower back and core for stability.

Calf Raises: Complete 3 sets of 15 reps. Calf raises strengthen your calf muscles, which are essential for activities like walking, running, and jumping.

Day 3: Rest or Light Activity

What it does:

Allows for Recovery: Rest days are crucial for muscle repair and growth. Give your body the time it needs to recover from the previous workouts.

Prevents Overtraining: Rest days help prevent overuse injuries and fatigue, allowing you to maintain a consistent workout schedule.

Promotes Mental Well-being: Use this day to relax and recharge both physically and mentally. Engage in light activities like walking, stretching, or yoga to keep your body moving without overexerting yourself.

Day 4: Pulling Power

What it does:

Strengthens Your Back and Arms: These exercises target your back, biceps, and rear shoulder muscles, helping you achieve a balanced upper body.

Improves Posture: Strengthening your back muscles can help improve posture and reduce the risk of back pain or injuries.

Enhances Grip Strength: Many pulling exercises require gripping weights or bars, which can help improve your grip strength over time.


Dumbbell Rows: Aim for 3 sets of 10-12 reps on each arm. Dumbbell rows target your back muscles, specifically the lats, rhomboids, and rear delts.

Pull-ups or Assisted Pull-ups: Perform 3 sets of 8-10 reps. Pull-ups are a challenging bodyweight exercise that primarily targets your back and biceps.

Bicep Curls: Complete 3 sets of 10-12 reps. Bicep curls isolate the biceps brachii muscle, helping you achieve stronger and more defined arms.

Face Pulls: Aim for 3 sets of 12-15 reps. Face pulls target the muscles of your upper back and rear shoulders, promoting balanced shoulder development.

Day 5: Lower Body Round 2


Repeat the Lower Body workout from Day 2 to continue building strength and muscle endurance in your legs and glutes.

Day 6: Full Body Burn

What it does:

Provides a Cardiovascular Challenge: This full-body circuit incorporates both strength training and cardiovascular exercises, helping you burn calories and improve heart health.

Boosts Metabolism: High-intensity circuits like this one can boost your metabolism, leading to increased calorie burn even after your workout is done.

Enhances Overall Conditioning: By targeting multiple muscle groups in one session, you'll improve your overall fitness and endurance.


Bodyweight Squats: Perform 10 reps.

Push-ups: Complete 10 reps.

Dumbbell Rows: Perform 10 reps on each arm.

Lunges: Complete 10 reps on each leg.

Plank: Hold for 30-60 seconds.

Repeat the circuit 3-4 times with minimal rest between exercises to maximize the calorie burn and cardiovascular benefits.

Day 7: Rest or Light Activity

What it does:

Facilitates Recovery: Use this day to allow your muscles to fully recover and repair from the week's workouts.

Maintains Workout Consistency: Rest days help prevent burnout and keep you motivated to stick to your exercise routine long-term.

Promotes Active Recovery: Engage in light activities like walking, cycling, or swimming to keep your body moving and promote blood flow to your muscles without causing additional stress.

Let's Do It!

This 7-day plan is designed to introduce you to the fundamentals of strength training while gradually building your strength, endurance, and confidence. Remember to focus on proper form, listen to your body, and progress at your own pace. With consistency and dedication, you'll soon be on your way to achieving your fitness goals and feeling stronger than ever before!



Tini Alif

20 years of experience within the technical, manufacturing and services environment. Assists brands and companies to achieve their targeted and potential customer through writing service such as article writing, copywriting, ghostwriting, manuscript writing, technical writing, content marketing and translation amongst others. Interested to collaborate? Email: hartini.hussain.work@gmail.com or WhatsApp at +601154054677


  1. Menarik plan ini....boleh juga saya cuba nanti...tunggu habis raya

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