The Best Workout Routine for Beginners

Regular physical activity not only helps you maintain a healthy weight, but it also improves your cardiovascular health, builds muscle strength, and improves your overall well-being and longevity.
Remind yourself of why you're doing this and how good you'll feel after each workout. If you also want to learn about how to gain muscle and lose weight in a healthy way, check out the other videos in my beginner’s guide series.
I hope this routine helps you get started on your fitness journey.
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[@meteoric_lens6102]

3:52 4:05 4:41 5:15 5:57 6:23 6:37 - 6:50.this is just for me when I come back to this video.

[@cockatielplayscod7422]

Today I invite u to come back

[@tejasrm5129]

Same​@@cockatielplayscod7422

[@Matheu-kh9xl]

For everyone, bro, respect

[@dhruvthakkar6917]

Thanks. This is for all :)

[@Snehaa-xd6ph]

Thanks

[@josematienzo5861]

I'm 55 today is my first day in the Gym wish me luck 😟

[@magnus_method]

You got this!

[@iamptm]

Good luck. ... How's it going?

[@ysak799]

Sir, am only 36 yo, and I swear, the most difficult thing in this D beautiful life, the most difficult thing is "TO D START" something, the start, once I've started a d thing then the rest JT goes on its own.. Good luck to you and wish me the same sir 👍✌️💪

[@luck9837]

Recently started to work out again, got super busy with fulltime work and school, just recently graduated and noticed i was breathing heavy when walking up two flights of stairs and said this is enough, today is the youngest I’m ever going to be and need to get a grip now, thank you this video sure helped

[@rachaelmorton1]

1st 3 week program: 3x per week Start with a 5-10 minute warmup on a treadmill Pushups Dumbbell row on bench Diagonal split with a hinge Dumbbell drop squat Hollow hold 3 sets 12-15 reps except for hollow hold aim for 30 seconds x3 sets 2nd 3 week program Start with a 5-10 minute warmup on a treadmill 4 day split Day 1&3: Dumbbell drop squat Diagonal split with hinge Lunge walks Hollow hold Day2&4: Pull down Single arm dumbbell row 10 reps each side Dumbbell chess press Lateral raise (pinky out) Side plank 3 sets 12-15 reps except for hollow hold aim for 45 seconds x3 sets and side plank 20 seconds each side x3 sets Get all 4 in each week

[@belovedboogstv3847]

6’3 274lbs 3rd day working out wish me luck new premium member just downloaded playbook

[@Devlin360i]

Full-Body or Push-Pull-Legs or Upper / Lower are good approaches for most lifters, even advanced ones. Hitting every muscle group twice per week and with enough volume is the best strategy for the natural lifter. After 10+ years of weightlifting, trying all kinds of different things, protocols, splits, routines, etc, watching fitness KZbin videos, reading studies, books, talking with bodybuilders (both amateur and professional), and elite personal trainers, even some working with celebrities, I've discovered that training volume > intensity in all cases. I have achieved my best physique ever doing high volume / frequency training, not necessarily super high intensity (although I take myself to the edge cardiovascularly most of the time). High volume / frequency training stimulates muscle protein synthesis (MPS) the most, which is exactly what you need as a natural lifter. That's what Old-School bodybuilders in the '60s and '70s used to do and had some of the most beautiful, balanced, aesthetically-pleasing physiques to ever walk the planet. Have you heard of Vince Gironda? Steve Reeves? Google their names to see what Old-School physiques look like. One of the best things you can do as a lifter interested in aesthetics and performance is to study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.

[@edwardc.1988]

Great book. 🔥

[@apdardillaspordoquier1324]

thanks

[@jaydoe3707]

This is exactly what I was looking for! I have been plagued by injuries my whole life. In and out of the gym and no consistency in my life or health routines. I was thinking back to high school when I used to do all my exercises at home and was shredded so why not go that route again. Used to do the navy seals beginners exercises for getting ready for boot camp back then. Realizing at this age being closer to 40 than not that I just need a home route that I can fall back to if I can't get to the gym and a good jumping off point to stick with it so I don't have complete health decline. I'm definitely inspired now, thank you!

[@thewallacefamily5999]

Seriously great video thank you for displaying the forms and going over the routines. Definitely feel like this is something I can stick with!

[@pennyromane3336]

Thank you! I've been looking for a beginner routine. I hope you're feeling better and you took a rest day after this video ;)

[@Boynextdoor53]

Very much appreciate the thorough explanation and attention to details when going through all the steps. Thank you boss!!

[@user-cb3fo9iv1p]

Dude I love this thank you for a great plan and the inspiring outlook on excersise!

[@iatemacarons795]

Dude I love this 🙌 thank you for a great plan and the inspiring outlook on excersise!

[@PushanAlam]

Finally a good, complete routine! Really appreciate!

[@sarahusman6123]

I have started my fitness journey. This video is so great.

[@gonzaloagustinzambrano2507]

Great video man thank you so much for including the exercises your a life saver and. Mostly because most of them don't include any weights

[@nancywheeler8359]

Thank you. I’m 46 and have kids 21 and 16. I’m feeling tired always and have been trying to get in shape but despite working out 5 days a week my weight isn’t going down, will try this routine

[@jaywalkercrew4446]

Same, need to eat salad and clean low fat diet, walking is important to, that's what I have to do to drop weight.

[@JakeMcb]

Mate thankyou so much for this video turned 29 a couple of months ago, so far ive Never properly looked after myself. Enough is enough time to stop making excuses and to get healthy. This gave me a great place to start.

[@imes21]

Amazing! Thank you so much!

[@mussiezerue8065]

I found your video at perfect time ! Thanks

[@Sh1baa_]

As a 12 year old, been trying some of this for a bit now and I'm happier and in a better mental state than ever. Thanks a lot man!

[@FrostyIgnition]

I’d probably wait till after puberty my guy.

[@shoreZ]

​@@FrostyIgnition why?

[@nameplaceholder4895]

​@@shoreZ let your body and bone structure mature to a more full state.

[@Kaisetsu.69]

@@FrostyIgnition No you are wrong because during puberty our body produce high amount of testosterone than any other age groups and helps in building muscle fast and teenagers will benefit a lot from it.

[@axxura5286]

i agree with name placeholder but don't fully stop doing it id just use body weight exercises then around 16 years old start looking to build muscle can still keep yourself in that mental state with simple calisthenics that don't over burden your muscle and bones as they develop getting and keeping that state of mental health at your age is very good though keep at it and have fun

[@scotthorvath5146]

This video was super helpful, I never really worked out after college and just battled an illness for a few years which left me 150 pounds and really weak I’ve overwhelmed myself trying to do more than I could. This beginner set up is a great place to start

[@MrPeanutToes]

How you doing now? I’m pretty much in the same boat but at 140 pounds

[@fedeb727]

Thank you for these tips brotha 🙌🏼

[@rehanfarooqui2071]

- 6:36 - 12-15 reps - 3 sets 30 sec holds 3:49 - cardio (5-10mins) 4:04 - push ups 4:40 - DB row on a bench 5:14 - diagonal split w/ hinge 5:56 - DB drop squat 6:22 - hollow hold

[@Mau365PP]

Hero

[@gherasimchuk]

Thank you!! 👍

[@zoeadkins9095]

Would highly recommend anyone watch the rest of the Beginner's Guide, gym do's and don'ts, and his nutrition-focused videos! Adds onto many points here and includes other great info for fellow beginners! Couldn't have come at a better time! I'm wanting to work on building a nutritious diet and proper exercise routine! Primarily focusing on getting to a healthy weight and improving my well-being over any specific athletic focus. Couldn't be more of a newbie in literally all of that so, I'm extraordinarily grateful for any info and demonstrations put into laymens' terms! The visuals aids and going into the "why?" are particularly helpful! Gives a basic understanding for further research and expectations going into it! My thoughts for possible follow-ups or future vids is a routine without equipment, and the importance of as well as how to maintain personal hygiene while exercising. Not sure if the latter could take up a whole vid but figure I'd toss it out there. Thank you for making this!

[@runarhegglundkarlsen1459]

Thank you very much for making your method affordable for us regular guys too. Subscribing to your app is The best step I ever done towards my fitness goals. Would like a video about mindfulness and what to do to maintain balance and motivation 👍

[@magnus_method]

Thank you Runar! Great idea

[@whatiexperiencedat6919]

As a 60 year old female I have followed the nutrition and workouts for 7 months. I have lost 10 kg and my waist has reduced by 7cm. Thanks Magnus! Great beginner plan. I have early stage heart failure and your workout and nutrition plan has been a good way for me to get stronger, leaner, less fatigued. A follow on video suitable for home workouts would be really helpful. Thanks.

[@basharhamid998]

Very good, Please can you explain how?

[@shellys7950]

Thank you !

[@jnaeowen7583]

Started this today! Thank you for making this realistic!

[@magnus_method]

You got this!

[@chefboyxrp7336]

I just turned 50 and my children are 13, 14, and 15. Every day I come home from work and I’m am completely exhausted I weigh 289 pounds and I’m always tired. I’m done feeling like this… I want to have energy to go walking with my children and be able to go out and enjoy life without getting tired..

[@minhosupremacy5239]

wishing you good luck!

[@chefboyxrp7336]

Thank you 🙏🏼

[@IskdIwowke-tw1yy]

@@chefboyxrp7336hows it goin

[@12345im]

GREAT video, thank you!

[@magnus_method]

Glad you liked it!

[@jayfloramusic]

My dad (65yrs old) had chest pains last night. He didn't tell us for the first hour but when the pain increased, he told us, he said to call 911. We got him checked at the hospital for Heart Attack but it was nothing. Turns out it was just soreness from too many pullups. My dad has never worked out in his life, now has to because of old age, and had no idea what workout soreness is and confused that as maybe a minor heart issue.

[@colleenbennett1289]

I’ve lost 168lbs in the last year- through diet and home exercise. Mostly cardio. I need to tone and build muscle- looking for pointers on what /how to use the machines at the gym to get the best results.

[@esaiahdoong7208]

This is amazing Magnus, thank you! Was wondering if you could make a similar video but for people working out from home with just dumbbells and maybe a bench. Just a thought, thank you again Magnus!!

[@magnus_method]

Great suggestion!

[@zoeadkins9095]

Was gonna suggest this too! Would be great as an alternative if life happens or a good gym just isn't within reach.

[@steffenpetersen2103]

I would love to see this. I got 2 heavy adjustable dumbbells and a pullup bar

[@thejeanswart]

Ive subbed. Really hope you do this one

[@motherQ]

Update** after 8 wks....23.4% body fat 131.7 lbs.....super proud of myself ....YOU DEFINITELY "CAN NOT OUT TRAIN A BAD DIET ". Eating well is A MUST!! Took me YEARS to get that through my thick skull!! Good luck to everyone on your healthy life style 💪 THANK YOU MAGNUS for your knowledge and expertise! Pleasekeepthe video's coming***** What a wonderful video for beginners! I sure wish I had this when I started! ...I've doing Orange theory for about a year now and I feel like I can not gain muscle. My diet has changed for the better. Are there supplements you recommend for women to help build muscle? Or should I be doing 2 days of just weights as well as 4 days of Orange theory or should I just do 3 days of Orange theory and 2 days of just weights? I work midnights so my eating times are CRAZY! Thank you for your expertise and all the videos! Keep them coming, please... BTW I'm 46 yrs old, 5'6", 133lbs, body fat is 25.5%, skeletal muscle mass is 54.7. I would like to get down to 22% body fat in the next 8 weeks.

[@faye3364]

Thank you so much for the video!

[@magnus_method]

You are so welcome!

[@brucebradburyIII]

Great vid!!

[@L.DOT.P.]

Wonderful video bro!!

[@jamesjohnson4183]

I just started back working out.. 4 weeks in and I’m not sure if I’m doing this right 😂 it’s been awhile for me.. Thanks for this!

[@gavinpanduren6130]

I’m on a big journey right now I lost 35 pounds I use to weigh 220 I weigh 185 now and I fell so much better but I still have flabby skin I’ve been depressed and looking up videos and I came across this thank you for making this video and I hope to get rid of this stubborn gut

[@propablyanistp7594]

stay strong bro im proud of you!

[@Tennmdunn]

I love this thank you

[@isaiahthechristiangamer8716]

Thank You!!!!

[@sharonmaresh]

Thank you so much!

[@magnus_method]

You're welcome!

[@samykingson5427]

thank you superhero maker .

[@4GabeArellano]

“Motivation in overrated” love that quote

[@monicahorrisberger3795]

I see You have a tonal what programs / workouts you recommend. I also have one but I haven’t used it like in 2years. I lost all motivation but now I’m trying to get back into it . This video is very helpful 👍🏼

[@keopatra6060]

Thanks Ragnar I appreciate it♥️

[@rishabhthapa3944]

Thank you sir for your magical guidance. Sir my right knee got twisted while playing football nd there was a immediate swelling my bones are fine. Sir can you guide me some knee strengthing exercises.

[@dronemonkey2038]

Thank you Viking Warrior.

[@fawzialnazer2465]

Just signed up for the gym and so far feels like I step into a space ship

[@stephenb2817]

You just earned a subscriber.

[@kevincaramb1839]

Best workout program

[@ramababe185]

Thank you.,

[@RahulMishra-mh7ds]

I love you ❤❤ thankyou for sharing

[@leonkosinac3101]

Awesome

[@benmisk4624]

Wish I found this guy when I first was trying to loose weight, if at the beginning somone had told me how motivational is cheap I’d be a lot farther

[@thrteen13]

Body weight workout plan ❤️

[@aamiinyare7849]

Today i started body builidng insha allah after 1 year i will get more muscle

[@carlahabib1768]

Hi Magnus, this is a great workout however for those who have access to a gym. Could you create please a home workout with dumbbells like the body coach does? I live in a small village in Italy and there are no gyms around here. Thanks

[@SarahsJewelryStudio]

Sounds like an untapped market! Good luck on your journey!

[@TheDarrelmcgee]

Ty

[@melitzaboekhoudt5496]

Waw Thank You Magnus ❤

[@magnus_method]

Any time!

[@plaushas]

thank you! This is a pretty good work out routine, but how about streching? Should this be considered?

[@vminator]

I’ve been afraid to get back into working out ever since I tore my ACL when I was 18. I was on the wrestling team. Fireman carry gone bad. I tried running during COVID but my knee started hurting to where I couldn’t walk. I’m 38 now and I’ve decided that the time to start again is now. I’m done making excuses. I just want to be in shape so that my body works well enough into my old age. I’ve always loved running long distance and it’s depressing to know that my knee can blow out at any moment.

[@nottaserialkiller7238]

All right time to finally stop procrastinating

[@arodyankeesify]

Great video

[@magnus_method]

Thanks for the visit

[@deeppicturexyzofficial]

@alpinohealthfoods I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!

[@saharb.asenpai3366]

I'm trying this program Magnus , After i do the 6 weeks ,should i add more weights on the dumbbell or same weight but more reps (5kg) ?

[@tyjamalcolmson8325]

any thoughts on this full body spilt Day 1 Bench press Barbell row Back squat Shoulder press Pull-ups Incline hammer curls Dips Hamstring curls spider curls Day 2 rest Day 3 Incline dumble press Lateral raises Leg press Hamstring curls Cable flies Face pulls Cable behind the back curls Lats pull down Tricep extension repeat

[@A1._.-_-]

Ok

[@jaydaville1105]

Whats the best nutrition and work out for an ectomorph? Ive studied hundred of different diets and workouts, so i have an idea. But im interested in Magnus's opinion.

[@millenniumtravelers]

Looking forward to check the app, could not find it on the App Store what is the name?

[@lavatr8322]

Hello Magnus , Im an Ectomorph, pls make a video on how do i gain muscle and what do i do at the gym and how much

[@samichgrrl]

I just had cancer surgery and im trying to get back in shape. I feel like ive lost so much tone in the last few months. 😢

[@wingshan2538]

Chest press dumbbell row (), squat/ deadlift, lateral raise

[@wingshan2538]

Lunges

[@wingshan2538]

Lat pull down

[@shortbow5875]

I dislocated my shoulder probably 8 years ago, and I have lower back pain. Is there any workouts I should avoid? Or potentially focus on to help rebuild strength in those locations?

[@IskdIwowke-tw1yy]

Shoulder press, but dont stress it too much.

[@mrbakklesworldwidesinger4370]

Yea

[@TrenTwinsHUB]

I have been training at the gym full body workout a day for a year. Recently i have been starting to do 9 sets of 22 push ups and 3 sets on 100 sec plank and 3 set of 20 curls. But i want to swich to ppl how do i do?

[@ov7723]

Thanks for the video, Magnus! I'm doing full body workout for 2 months now and decided to try your split program. But it feels like 4 days split program doesn't involve arms?

[@judjohnson4640]

Which of Magnus’ full body program have you been doing? What’s it called?

[@UnregulatedChaos]

so is there any work movements i could replace as I don't have a bench or a pulldown bar?

[@saraeriksson4467]

Hej Magnus! Kan jag göra dessa träningspassen hemma eller behöver jag vara på ett gym? Jättekul att du gör detta till oss som vill komma igång! 😃

[@gmoddude12]

Kinda curious but i plan on getting a gym membership again because the gym is right on my path to and from work Since i bike to and from work about 5.6km each Way would i still need to do the warmup run/bike or Can i count the route home and to the gym as part of that if i do the gym before returning all the Way home ?

[@MsChrissy_88]

Hi There, I have a question about how to complete the reps. For the full body work out weeks 1-3 should I complete each work out 12-15 reps, 3 times back to back before moving to the next one? Or should i complete each exercise once before moving to the next one. Repeating the groups of exercises three times. For example, starting with push ups doing 3 sets of 12 push ups back to back before moving to the next exercise?

[@magnus_method]

Option 1, do all 3sets on one exercise before moving on to the next👊🏻

[@MsChrissy_88]

@@magnus_method got it! Thanks so much

[@craigour1]

When you say 12-15 reps, 4 sets, how do I know what weight to use? Is it whatever weight I can make it through the exercise with 30-60 second rests?

[@abhishekverma1983]

How much weight should I start with on the dumbbells. I have never used them before. I am 40 with very little to no exercise lately and just starting out with this

[@Tennmdunn]

Is there a different excersize for the rows? I dont have a membership or a bench like that

[@jermaine3910]

I’m sorry for not understanding but, where do I put the four excercise you explained with the 4 days split topic?

[@lteggo4861]

Question: I am 64, worked in construction for 40 years. I have always been athletic. I am trying ride my Harley longer into my retirement, more years. Is it ok for me to use this workout to get started?. Been retired for 2-1/2 years..

[@michaelsmith2365]

So are you saying to do one set of a excerise move onto the next and continue til you got all your sets done or are you saying do all 3 sets at once then move onto the next exercise?

[@angrydinokitty3531]

Hey I got a question the program seems nice and all but one problem not all of us can go to the gym the pushups is possible to do at home though

[@ceciliaa9310]

Skulle vilja ha mer tips på hemmaträning ? 😄😄

[@A_a0903]

Is there a PDF for this

[@abrarahmad3897]

I am tired of procrastinating to do workout, I am hitting the gym from today. Wish me luck

[@pizzan_animate]

Good luck :)

[@isaacanyl]

7:41 pull down, 10 reps each single arm dumbell row, dumbell chest press, lateral raise, side plank 12-15 reps 45 seconds 20 seconds ech plank

[@anighthobglob1205]

Will this be added to your Magnus Method Training Program App?

[@magnus_method]

Yes it will

[@michaelhamilton2731]

@@magnus_method I just got the app for this program! Hope its up soon, looking forward to getting started

[@judjohnson4640]

Just downloaded the app. I don’t see this 6 week program. How can I find it?

[@gavinbeard4026]

Biggest thing not mention is consistency. Gotta stay consistent otherwise what’s the point

[@kennydewulf7668]

Whats the name of the app

[@dylankarn9260]

How donyou determine what size dumbells to use?

[@CarnivoreChris89]

34yo male. Skinny gamer/dad body. Starting this tomorrow. Wish me luck

[@magnus_method]

Let’s go💪

[@CarnivoreChris89]

@@magnus_method Body is very, very sore, but I'm excited for gym tomorrow. 😁

[@CarnivoreChris89]

@@magnus_method "Phase 1", the first three weeks completed after tomorrows work out. THANK YOU for this video! On to "phase 2", 4 days a week. Might go for one of the super hero programs after this, so excited!

[@somkawalter]

Hi do u have app on App Store?

[@bionicveetu9720]

I wont propably need the treadmill or the biking because i am going to go to the gym with my bike

[@jimloth6091]

Looks good, but I'm 68 and haven't worked out in a VERY long time. Is there anything I need to watch out for?

[@AlfieTank]

That you are Eating enough nutrients, You are using the correct amount of Strain on your Body, and you are taking your rest Days Seriously. 🫶😁 All the best!! God bless

[@olalekanrands4174]

How many KGS should I start lifting as a beginner