FOR SKINNY BEGINNERS Muscle Gain & Strength Routine

Goal

Build lean muscle, gain healthy weight, and develop strength using compound movements and progressive overload.

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weekly Structure

Workout Days: 3–4 times per week
Focus Full-body resistance training with moderate to heavy weight
Support High-protein, calorie surplus diet + proper sleep
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Recommended Routine

1. Warm Up (5–10 Minutes) Light treadmill walking or cycling to get the blood flowing, followed by dynamic stretches.
2. Barbell Squats – 4 Sets of 8–10 Reps
Builds powerful legs and stimulates full-body growth.
Focus on depth and form over weight.
3. Dumbbell Bench Press 4 Sets of 8–10 Reps
Trains chest, shoulders, and triceps.
Switch to barbell as you get stronger.
4. Lat Pulldown or Pull-Ups – 3 Sets of 10 Reps
Develops width and strength in the back. Use assisted pull-up machine if needed.
5. Barbell Rows – 3 Sets of 8–10 Reps
Enhances mid-back, traps, and biceps
Maintain a flat back and tight core.
6. Dumbbell Shoulder Press – 3 Sets of 10 Reps
Targets shoulders and gives upper-body balance.
7. Plank or Hanging Leg Raises – 3 Sets of 30 Seconds
Builds a stable and strong core for lifting.
8. Cooldown – Stretch major muscle groups and walk for 5 minutes

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Nutrition Tip for Skinny Beginners

Eat 500+ extra calories/day (clean bulking)
Include lean proteins, rice, oats, whole eggs, milk, peanut butter, and bananas
Drink protein shakes post-workout ️

Pro Tip

train hard, eat big, sleep well. You won’t gain overnight — but if you stay consistent, you will grow

FOR OVERWEIGHT BEGINNERS — Fat Loss & Energy Boost Routine Goal

Lose body fat, improve cardiovascular health, and build lean muscle through high-rep training and active movement. ️

Weekly Structure

Workout Days: 4–5 times per week
Focus: Full-body circuit training + cardio
Support: Calorie-controlled diet + water intake + daily movements

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Recommended Routine

1. Warm-Up (10 Minutes) Treadmill walk or elliptical (5–7 minutes)
Joint mobility: arm circles, leg swings, body twists
2. Circuit Training Repeat Circuit 3x
Exercise Reps
Bodyweight Squats 15
Incline Push-Ups 10
Dumbbell Rows 12 each side
Step-Ups or Walking Lunges 10 each leg
Standing Overhead Dumbbell Press 12 Plank Hold 30 seconds
Minimal rest between exercises, 60 seconds between circuits
3. Treadmill Cardio (Post-Circuit)
Walk briskly for 10–15 minutes at incline
OR alternate with stationary bike, jump rope, or rowing
4. Cooldown & Static Stretching (5–10 Minutes)
Focus on breathing and flexibility

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Nutrition Tip for Fat Loss

Eat in a calorie deficit (eat less than you burn)
Prioritize lean protein, veggies, and fiber-rich foods
Avoid sugary drinks and processed snacks
Stay hydrated — water helps curb hunger