Introduction
The biggest problem after joining the gym is
- How many days should we go to the gym
- Which workout should we do on which day
This blog provides a simple 30-day gym plan that:
- Removes confusion
- Helps prevent injuries
- It is safe for beginners
Gym Rules for Beginners (Must Read)
- Always do a proper warm-up
- Focus on correct form
- Do not ignore body pain
- Do not start with heavy weights
First 30 Days Workout Plan (Simple Split)
Weeks 1 & 2 (Body Adaptation)
Gym Days: 3–4 days per week
Day 1: Full Body
- Chest press machine – 3×12
- Lat pulldown – 3×12
- Shoulder press – 3×12
- Leg press – 3×15
- Treadmill walk – 10 minutes
Day 2: Cardio + Abs
- Crunches – 3×15
- Plank – 3×20 seconds
- Cycling/treadmill – 15 minutes
Day 3: Rest or Light Cardio
- Stretching
- Walking
Weeks 3 & 4 (Strength Start)
Gym Days: 4–5 days per week
Day 1: Chest and Triceps
- Chest fly machine – 3×12
- Triceps pushdown – 3×12
- Bench press (light) – 3×10
Day 2: Back and Biceps
- Seated row – 3×12
- Dumbbell curls – 3×12
- Lat pulldown – 3×12
Day 3: Legs and Shoulders
- Leg curl – 3×12
- Shoulder press – 3×12
- Leg press – 3×15
Day 4: Cardio + Abs
- Abs exercises
- Treadmill / cycling – 20 minutes
Beginner Diet Tips (Simple)
- Increase protein intake (eggs, lentils, chicken)
- Drink plenty of water
- Supplements are not necessary
- Reduce sugar and junk food
Common Beginner Mistakes
- Lifting heavy weights
- Skipping warm-up
- Ignoring diet
- Going to the gym every day
Final Words
Goal of the First 30 Days:
- Build the habit
- Help the body adapt
- Prevent injuries