7-Day Resistance Training Workout Plan for Beginners

Certainly! Before starting any new workout program, it’s important to consult with a healthcare professional or fitness expert to ensure that it’s safe for you. Assuming you have the green light, here’s a beginner-friendly 7-day resistance training workout plan. This plan includes a mix of compound and isolation exercises to target different muscle groups.

Day 1: Full Body Workout

  1. Squats: 3 sets of 10-12 reps
  2. Push-ups (or modified push-ups): 3 sets of 10-12 reps
  3. Bent-over Rows: 3 sets of 10-12 reps
  4. Plank: 3 sets, hold for 30-60 seconds

Day 2: Rest or Light Cardio

Day 3: Lower Body Focus

  1. Lunges: 3 sets of 10-12 reps per leg
  2. Leg Press (use a machine if available): 3 sets of 10-12 reps
  3. Calf Raises: 3 sets of 15-20 reps
  4. Seated Leg Curl: 3 sets of 10-12 reps

Day 4: Rest or Light Cardio

Day 5: Upper Body Focus

  1. Dumbbell Bench Press: 3 sets of 10-12 reps
  2. Lat Pulldowns: 3 sets of 10-12 reps
  3. Overhead Dumbbell Press: 3 sets of 10-12 reps
  4. Triceps Dips (use parallel bars or a sturdy bench): 3 sets of 10-12 reps

Day 6: Rest or Light Cardio

Day 7: Total Body Circuit Perform each exercise for 45 seconds, then rest for 15 seconds before moving on to the next exercise. Complete the circuit 3 times.

  1. Bodyweight Squats
  2. Push-ups
  3. Dumbbell Rows (if you have dumbbells)
  4. Plank

Remember to start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable with the exercises, you can gradually increase the intensity by adding more weight or adjusting the number of sets and reps. Listen to your body and rest as needed.

Always warm up before each workout with 5-10 minutes of light cardio and dynamic stretches. Cool down with static stretches to improve flexibility and reduce muscle soreness. Stay hydrated and pay attention to your body’s signals. If you experience pain (not to be confused with normal muscle soreness), it’s crucial to stop and reassess your form or consult with a fitness professional.

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