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Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

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  • Enjoy a 30-day money-back guarantee on all purchases.
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Money Back Guarantee

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  • Enjoy a 30-day money-back guarantee on all purchases.
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10 Week Novice Quick Start Workout Plan

DMOOSE

10 Week Novice Quick Start Workout Plan
Table Of Contents
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Fitness has always been important, but it seems even more so now in today's society. People strive to be leaner, healthier, and fitter everywhere they look. Of course, there are multiple different ways to achieve these goals, but regular exercise is one of the most effective.

For beginners, working out can seem to be a daunting task. However, it is essential to remember that even small amount of physical activity can significantly benefit your health.

Besides helping you lose weight and toning your muscles, regular exercise can reduce your risk of developing several diseases, including heart disease and diabetes.

So if you're looking to improve your health and wellbeing, there's no better time to start working out today. Here is a perfect workout to begin with!

Quick Start Workout Plan for Beginners

Achieving your fitness goals can be challenging, but it is not impossible to get there. You can make significant progress in just 10 weeks with the right plan and some hard work. This workout plan is designed for beginners who want to get in shape and build a fitness foundation. The workouts are simple, but they're also challenging enough to help you see results quickly.

With this plan, consistency is key. So make sure to stick with it for the full 10 weeks time, and you'll be amazed at your progress.

Workout Summary

Main Goal

Build Muscle

Workout Type

Full Body

Training Level

Beginner

Duration

10 Weeks

Days Per Week

3

Time Per Workout

35-40 Minutes

Equipment Required

Barbell, Bodyweight, Rope, Dumbbells, Machines

Target Gender

Male

Required Supplements

Whey Protein Powder

Pre-Workout (Optional)

Workout Description

This 10 weeks workout is amazing for getting a perfect muscle build and increasing core strength. It is an excellent workout for novices as it targets the full body and not just a single muscle group. This workout is for you if you want to iron out your imbalances and spark muscle growth in lagging areas.

You don’t need unconventional and heavy equipment to perform the exercises of this workout. You need a regular barbell, dumbbells, bodyweight, and rope for this.

It's 3 days a week and a 35-40 minutes per day workout that you can easily continue for 10 weeks. There are enough resting days for the muscles to recover. You can perform cardio during the resting days. As per research, incorporating aerobic exercises with resistance or strength training has proven to show greater muscle gain and strength.

Adding whey protein and pre-workout supplements to this workout can help you quickly see results. DMoose whey protein is a complete protein that provides all of the essential amino acids needed for muscle growth and stamina. Your body easily absorbs it, which makes it ideal for post-workout recovery.

DMoose pre-workout supplements, on the other hand, boost energy and help improve focus and mental clarity. Taking this before a workout can help you push yourself harder and see better results.

Workout Routine, Weeks 1-2

  • Day 1- Workout
  • Day 2- Rest
  • Day 3- Rest
  • Day 4- Workout
  • Day 5- Rest
  • Day 6- Workout
  • Day 7- Rest

Exercises

Sets

Reps

Barbell Squat

2

12

Bench Press

2

12

Deadlift

2

12

Military Press

2

12

Bent Over Barbell Row

2

12

Rope Tricep Extension

2

12

Lat Pulldown

2

12

Barbell Curl

2

12

Seated Calf Raise

2

12

Sit Ups

2

12

Workout Routine, Week 3-4

  • Day 1- Workout
  • Day 2- Rest
  • Day 3- Workout
  • Day 4- Rest
  • Day 5- Workout
  • Day 6- Rest
  • Day 7- Rest

Exercises

Sets

Reps

Barbell Squat

2

12

Bench Press

2

12

Deadlift

2

12

Military Press

2

12

Bent Over Barbell Row

2

12

Rope Tricep Extension

2

12

Lat Pulldown

2

12

Barbell Curl

2

12

Seated Calf Raise

2

12

Sit Ups

2

12

Workout Routine, Week 5-8

This is an important phase of your training. You will slowly increase the weight to each exercise until you feel like you can barely complete a set. The sets and reps will remain the same. The point here isn't to train to failure but to learn about what you can handle for each movement for the given set and rep scheme.

You will gain greater knowledge about your physical makeup and abilities. This is an excellent way to determine how much weight you should use for future workouts. By the end of this phase, you will have a good idea of your lifting limits and what weights are appropriate for you.

For an example, we will take the 'Deadlift' and what increasing your weight might look like throughout Week 5-8:

Week 5, Day 1

135 pounds

Week 5, Day 2

140 pounds

Week 5, Day 3

145 pounds

Week 6, Day 1

140 pounds

Week 6, Day 2

145 pounds

Week 6, Day 3

150 pounds

Week 7, Day 1

145 pounds

Week 7, Day 2

150 pounds

Week 7, Day 3

155 pounds

Week 8, Day 1

150 pounds

Week 8, Day 2

155 pounds

Week 8, Day 3

160 pounds

Two new additions are dips and pull-ups. However, you can use cable tricep extensions and lat pull-downs if you cannot execute any dips or pull-ups.

Exercises

Sets

Reps

Barbell Squat

2

12

Bench Press

2

12

Deadlift

2

12

Military Press

2

12

Bent Over Barbell Row

2

12

Dips

2

12

Pull Ups

2

12

Barbell Curl

2

12

Seated Calf Raise

2

12

Sit Ups

2

12

Week 9-10

Now, move back to the same routine and exercises as the first 2 weeks.

Exercises

Sets

Reps

Barbell Squat

2

12

Bench Press

2

12

Deadlift

2

12

Military Press

2

12

Bent Over Barbell Row

2

12

Rope Tricep Extension

2

12

Lat Pulldown

2

12

Barbell Curl

2

12

Seated Calf Raise

2

12

Sit Ups

2

12

As you start this workout, you may feel great and think that this isn't challenging. However, at some point, you will experience muscle soreness and fatigue. You may not feel like working out anymore, but it is essential to push through this feeling. This is part of the conditioning process, and your body will thank you for it later.

You must be adequately fueled by eating plenty of food and drinking lots of water to make sure you can push through the challenging parts of the workout. You must focus on getting adequate sleep so your body can recover properly. If you can push through the difficult parts of the workout, you will be one step closer to reaching your fitness goals.

The Bottom Line

This 10-week workout plan is perfect for those who have access to a commercial gym, looking to get a full body workout without overdoing it.

The workout is broken down into three days per week, with each session lasting 35-40 minutes. That's easily doable for even the busiest of schedules. And because you're targeting the entire body each time, you'll avoid any imbalances or lagging areas. Plus, plenty of rest days are built in so your muscles can recover properly.

So if you're looking for an effective workout that won't take over your life, this is it! Give it a try and see how great it feels to finally achieve your fitness goals.

Reading List

Article Sources

  • Lundberg, Tommy R., et al. “Aerobic Exercise Does Not Compromise Muscle Hypertrophy Response to Short-Term Resistance Training.” Journal of Applied Physiology, vol. 114, no. 1, Jan. 2013, pp. 81–89. journals.physiology.org (Atypon),https://doi.org/10.1152/japplphysiol.01013.2012.

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