Beginner
For new gym members and people returning after an extended break.
- Zero to 12 months of consistent training
- Two to four workouts weekly
- Technique and consistency focused
No Quit Co. Fitness Learning Center
Workout Library
Structured workout routines for beginners, intermediate lifters and advanced athletes. Choose your level, follow the plan and track your progress.
Train at the right level
Choose the plan that meets you where you are
The best workout is not the most complicated workout. It is the routine that fits your experience, schedule, equipment and ability to recover. Choose your current experience level rather than the level you hope to reach.
New to training?
Begin with a beginner program for at least eight weeks. Learn the exercises, record your workouts and build consistency before increasing training volume.
Intermediate
For lifters who understand basic technique and train consistently.
- Approximately one to three years of training
- Three to five workouts weekly
- More volume and progression
Advanced
For experienced lifters who can manage fatigue and recovery.
- Several years of structured training
- Five to six workouts weekly
- Specialized programming
Workout programs
Find your routine
Select an experience level and open a program to view the exercises, sets, repetitions, rest periods and progression instructions.
Showing 6 workout plans
Beginner
3 Days
Full Body
Beginner Full-Body Foundation
Learn the major movement patterns and establish a consistent routine.
Beginner
3 Days
Full Body
Beginner Full-Body Foundation
Learn the major movement patterns and establish a consistent routine.
Alternate Workout A and Workout B. During week one, perform A, B and A. During week two, perform B, A and B.
Workout A
| Exercise | Sets | Reps | Rest | Coaching Focus |
|---|---|---|---|---|
| Goblet Squat | 3 | 8–12 | 90 sec | Keep your chest tall and control the descent. |
| Dumbbell Bench Press | 3 | 8–12 | 90 sec | Keep your shoulder blades pulled back. |
| Lat Pulldown | 3 | 10–12 | 75 sec | Pull your elbows toward your sides. |
| Dumbbell Romanian Deadlift | 3 | 10 | 90 sec | Push your hips back and maintain a neutral spine. |
| Plank | 3 | 20–40 sec | 45 sec | Brace your core and avoid letting your hips sag. |
Workout B
| Exercise | Sets | Reps | Rest | Coaching Focus |
|---|---|---|---|---|
| Leg Press | 3 | 10–12 | 90 sec | Use a controlled range of motion. |
| Seated Cable Row | 3 | 10–12 | 75 sec | Lead with your elbows without leaning backward. |
| Dumbbell Shoulder Press | 3 | 8–10 | 90 sec | Keep your ribs down and avoid over-arching. |
| Glute Bridge | 3 | 12–15 | 60 sec | Squeeze your glutes at the top. |
| Dead Bug | 3 | 8 per side | 45 sec | Keep your lower back against the floor. |
Progression:
When you reach the top of the repetition range on every set with
good form, increase the weight slightly during the next workout.
Beginner
2 Days
Gym Starter
Two-Day Gym Starter
A practical program for beginners with a limited weekly schedule.
Beginner
2 Days
Gym Starter
Two-Day Gym Starter
A practical program for beginners with a limited weekly schedule.
Full-Body Workout
| Exercise | Sets | Reps | Rest | Coaching Focus |
|---|---|---|---|---|
| Leg Press | 3 | 10–12 | 90 sec | Control every repetition. |
| Machine Chest Press | 3 | 8–12 | 90 sec | Keep shoulders down and back. |
| Lat Pulldown | 3 | 10–12 | 75 sec | Avoid swinging your torso. |
| Seated Leg Curl | 3 | 10–15 | 60 sec | Pause in the contracted position. |
| Cable Curl | 2 | 12–15 | 45 sec | Keep your elbows still. |
| Rope Pushdown | 2 | 12–15 | 45 sec | Fully extend your elbows. |
Intermediate
4 Days
Upper / Lower
Upper-Lower Strength and Muscle
Train every major muscle group twice weekly.
Intermediate
4 Days
Upper / Lower
Upper-Lower Strength and Muscle
Train every major muscle group twice weekly.
Day 1 — Upper Body
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 4–6 | 2–3 min | Maintain consistent technique. |
| Lat Pulldown | 4 | 6–10 | 2 min | Use a full range of motion. |
| Overhead Press | 3 | 6–8 | 2 min | Brace before every repetition. |
| Chest-Supported Row | 3 | 8–10 | 90 sec | Avoid shrugging. |
| Dumbbell Curl | 3 | 10–12 | 60 sec | Control the lowering phase. |
| Cable Pushdown | 3 | 10–12 | 60 sec | Keep your elbows fixed. |
Day 2 — Lower Body
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Back Squat | 4 | 4–6 | 2–3 min | Maintain consistent depth. |
| Romanian Deadlift | 4 | 6–8 | 2 min | Keep the bar close to your legs. |
| Leg Press | 3 | 8–12 | 90 sec | Use a controlled range. |
| Seated Leg Curl | 3 | 10–15 | 75 sec | Control both directions. |
| Standing Calf Raise | 4 | 10–15 | 60 sec | Use a full stretch. |
Repeat the upper and lower sessions later in the week using moderate
weights and repetition ranges of approximately 8–15.
Intermediate
3 Days
Strength
Three-Day Strength Builder
Develop strength in the squat, bench press, deadlift and overhead press.
Intermediate
3 Days
Strength
Three-Day Strength Builder
Develop strength in the squat, bench press, deadlift and overhead press.
Day 1 — Squat and Bench
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Back Squat | 5 | 5 | 3 min | Use the same setup every set. |
| Bench Press | 5 | 5 | 3 min | Maintain upper-back tension. |
| Romanian Deadlift | 3 | 8 | 2 min | Control the lowering phase. |
| Lat Pulldown | 3 | 8–10 | 90 sec | Use a complete range. |
Day 2 — Deadlift and Overhead Press
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Deadlift | 4 | 3–5 | 3 min | Reset before each repetition. |
| Overhead Press | 5 | 5 | 2–3 min | Brace your torso. |
| Front Squat | 3 | 6–8 | 2 min | Keep your elbows high. |
| Chest-Supported Row | 4 | 8–10 | 90 sec | Pause at contraction. |
Day 3 — Variations
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Pause Squat | 4 | 4–6 | 3 min | Pause without relaxing. |
| Incline Bench Press | 4 | 6–8 | 2 min | Keep your wrists stacked. |
| Hip Thrust | 3 | 8–10 | 90 sec | Pause at full extension. |
| Pull-Up | 4 | 6–10 | 90 sec | Avoid swinging. |
Advanced
6 Days
Push Pull Legs
Advanced Push-Pull-Legs
High-frequency muscle-building training with each muscle group trained twice weekly.
Advanced
6 Days
Push Pull Legs
Advanced Push-Pull-Legs
High-frequency muscle-building training with each muscle group trained twice weekly.
Push
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 4–6 | 3 min | Heavy controlled pressing. |
| Overhead Press | 4 | 5–8 | 2 min | Maintain full-body tension. |
| Incline Dumbbell Press | 3 | 8–10 | 90 sec | Control the eccentric. |
| Cable Lateral Raise | 4 | 12–18 | 45 sec | Maintain constant tension. |
| Rope Pushdown | 3 | 12–15 | 60 sec | Fully extend your arms. |
Pull
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Weighted Pull-Up | 4 | 4–7 | 2 min | Use a controlled range. |
| Barbell Row | 4 | 5–8 | 2 min | Hold your torso position. |
| Neutral-Grip Pulldown | 3 | 8–12 | 90 sec | Drive your elbows down. |
| Rear-Delt Cable Fly | 4 | 12–20 | 45 sec | Avoid shrugging. |
| Barbell Curl | 3 | 6–10 | 75 sec | Avoid torso movement. |
Legs
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Back Squat | 4 | 4–7 | 3 min | Use consistent depth and bracing. |
| Hack Squat | 4 | 8–12 | 2 min | Use a controlled range. |
| Bulgarian Split Squat | 3 | 8–12 | 90 sec | Keep your front foot stable. |
| Seated Leg Curl | 3 | 10–15 | 75 sec | Control the stretch. |
| Standing Calf Raise | 4 | 8–12 | 60 sec | Use a complete range. |
During the second weekly rotation, use slightly lighter weights and
higher repetition ranges.
Advanced
5 Days
V-Taper
V-Taper Physique Program
Prioritize back width, shoulders, upper chest and arms.
Advanced
5 Days
V-Taper
V-Taper Physique Program
Prioritize back width, shoulders, upper chest and arms.
Weekly Schedule
| Day | Focus | Primary Exercises | Priority | Notes |
|---|---|---|---|---|
| Day 1 | Back Width | Pull-Ups, Pulldowns and Single-Arm Pulldowns | Lat width | Limit lower-back fatigue. |
| Day 2 | Upper Chest and Shoulders | Incline Press, Shoulder Press and Lateral Raises | Upper-body frame | Use shoulder-friendly angles. |
| Day 3 | Legs and Core | Hack Squat, RDL, Split Squat and Core | Balance | Train hard while managing fatigue. |
| Day 4 | Back Thickness and Arms | Rows, Pullovers, Curls and Triceps Extensions | Density and arms | Use supported row variations. |
| Day 5 | Shoulder and Upper Pump | Laterals, Rear Delts, Presses and Arms | Visual impact | Use controlled contractions. |
How to use these programs
Four rules for progress
01. Record
Write down every exercise, weight, set and repetition.
02. Progress
Add repetitions or weight gradually while maintaining proper form.
03. Recover
Give your muscles enough sleep, nutrition and time between workouts.
04. Finish
Complete the full program before deciding whether it works.
Training notice:
These routines are provided for general educational purposes. Adjust the
exercises and training volume for your experience, equipment, limitations
and recovery ability. Consult an appropriate healthcare or fitness
professional before beginning a new exercise program if you have an injury
or health condition.
Your plan only works when you do
Choose the routine that fits your current level, record every workout and stay consistent long enough to earn measurable progress.