🏋️ Beginner Full-Body Muscle Building Plan

Frequency: 3x per week (e.g., Mon – Wed – Fri)

Rest: At least 1 day between sessions

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🔥 Warm-Up (5–7 min)

Jumping jacks or fast walk – 2 min

Arm circles + shoulder rolls – 1 min

Bodyweight squats – 1 min

Hip rotations + light stretches – 2 min

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🏋️ Main Workout (Full Body)

Do 3 sets of each exercise | 8–12 reps | 60–90 sec rest

1. Squats (Bodyweight or Dumbbells)

Muscles: Quads, glutes, hamstrings, core

2. Push-Ups (or Incline Push-Ups)

Muscles: Chest, shoulders, triceps

3. Glute Bridges (or Hip Thrusts)

Muscles: Glutes, hamstrings, lower back

4. Bent-Over Rows (with Dumbbells or Backpack)

Muscles: Back, biceps, rear shoulders

5. Overhead Shoulder Press (Dumbbells or Bottles)

Muscles: Shoulders, triceps, upper chest

6. Plank Hold (30–60 sec)

Muscles: Core, abs, shoulders

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🧘 Cool Down (5 min)

Forward fold stretch (hamstrings) – 30 sec

Quad stretch – 30 sec each leg

Shoulder stretch – 30 sec each arm

Cat-cow stretch – 1 min

Deep breathing – 1 min

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⚡ Tips for Building Muscle as a Beginner

Progressive overload → add reps, sets, or small weights weekly.

Protein intake → aim for enough protein (eggs, chicken, beans, fish, etc.).

Rest & recovery → muscles grow when you rest, not when you train.

Consistency → stick to the plan for at least 8–12 weeks