For beginners (men)

4.87 / 1280 votes

Discover the iron sport with the unique adaptive program "For the beginner (men)"

Beginner
23 days
12 workouts
50 minutes
This program is for beginners. A moderate combination of exercises with free weights and in simulators will quickly adapt to physical stress without exposing the body to overload.
Serik
GYMbo
Wale 7
Aleksey Kvaskov
Вова Сидоров
Александр Доброквашин

1858 athletes have chosen this routine to train

Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

Start your training from 31 Oct 2025 and achieve results in 12 workouts!

Goals:

  • Maintain good physical fitness
  • Boost your endurance
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Samples of 3 out of 12 workouts

For beginners (men) тренировка 1
For beginners (men) тренировка 2
For beginners (men) тренировка 3
All the workouts of this plan
are available in the mobile app AtletIQ

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

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