DAY 13: How to Build a Beginner Workout Routine

Most beginners overcomplicate their workouts.
Too many exercises. Too much information. Too much pressure.

Let’s fix that.

If you’re starting your fitness journey (or restarting for the 10th time), here’s a super simple way to build a routine that actually works — no fancy equipment, no long hours.

Step 1: Pick 3–4 Movements

Think of your body in basic patterns:

• Push → push-ups

• Pull → rows (bands or dumbbells)

• Legs → squats or lunges

• Core → planks

If you have those four, you have a complete workout.

Step 2: Keep It Simple

Do each exercise for:

3 sets × 10–12 reps
or
30–45 seconds per movement

Rest 60–90 seconds between sets.

That’s it. No need for huge circuits.

Step 3: Choose Your Frequency

Follow this layout:

2–3 days per week
Example:

• Monday — Full-body

• Wednesday — Full-body

• Friday — Full-body

Consistency beats intensity every time.

Step 4: Don’t Chase “Perfect” Workouts

The goal isn’t to destroy yourself.
The goal is to build momentum.

If you’re tired, do 10 minutes.
If you feel good, finish the full session.

Your only job is to show up.

Simple Beginner Template (Save This)

• Squats — 3×10–12
• Push-ups — 3×8–12
• Rows — 3×12–15
• Plank — 3×20–30 sec

Optional finisher: a walk, bike, or light cardio for 5 minutes.

This is enough to build strength, lose fat, and build discipline — especially in the beginning.

Final Word

Start small.
Repeat it.
Improve over time.

A simple routine done consistently will take you way farther than a complicated one done once a month.

Keep moving.

— Aquiles