Beginners' total body workout plan for men

Starting your fitness journey can be a challenge when there is so much conflicting advice. Social media influencers will try to convince you they have the secret and new workout trends are constant. Often, the hardest part is not the working out, it’s just knowing where to begin.

We’ve removed the guesswork by focusing on a simple but proven approach using effective movements that build strength and improve endurance. Whether your goal is to lose weight, gain muscle or just feel healthier, this programme provides the foundations for long-term success by helping you to train smart, stay consistent and be confident that every single session takes you another step closer to your goals.

Read more about exercise, from what’s the best exercise for weight loss and the benefits of exercise on mental health to the benefits of walking.

Your weekly schedule

Monday: Upper body
Tuesday: Lower body
Wednesday: Cardio + core
Thursday: Upper body
Friday: Lower body
Saturday: Cardio + core
Sunday: Rest

Choosing the right equipment

You’ll need a pair of dumbbells (ideally adjustable) and an exercise mat. You should always start with a lighter weight until your strength improves and you’ve mastered your technique. The weight you choose should challenge your muscles without compromising your form and will depend on your current strength and fitness level.

If you’re new to this you can find some help here.

Training guidelines

Complete three sets of each exercise, with a target of 12-15 repetitions each time.

Rest for 30-60 seconds between each set.

The aim is for your muscles to start to feel fatigue in that 12-15 window, but there is no need to try to go to total exhaustion.

If you finish the set feeling like you could still knock out a few more reps, you can use a heavier weight next time. On the other hand, if you’re losing your form and becoming exhausted before you finish the set, you need to go for lighter weights. When you can easily complete the recommended number of sets and reps, you should increase your weight by around 5%.

Safety considerations

Here are some valuable training tips to keep in mind:

• Start with easy manageable loads and concentrate on correct technique.
• Work at a slow and controlled pace.
• Use mirrors to help focus on perfecting your technique before trying to lift heavier.
• Don’t hold your breath while lifting weights; try to exhale on the exertion.
• Wear suitable clothing, such as closed-toe shoes and weightlifting gloves.
• Listen to your body, try to understand the difference between fatigue and injury.
• Stop working out immediately if you feel any sharp pain.
• Stay hydrated, sipping throughout your session, starting before you begin to feel thirsty.

Warming up

A good warm-up is an essential part of any workout, reducing injury risk and enhancing performance by increasing your body temperature so the muscles are more elastic, elevating your heart rate to get more oxygen to the working muscles and stimulating production of synovial fluid to lubricate your joints.

Try the following movements, aiming for around 20 seconds on each at an effort level around 4-5 out of 10, so you should be able to hold a conversation without feeling uncomfortable or out of breath.

• Shoulder rolls
• Arm swings forwards and backwards
• Bodyweight half squat
• Multi direction toe tap
• Forwards and rear lunge
• Side lunge with overhead arm reach
• Forward and backward leg swing
• Lateral leg swing
• Cat to cow on all fours
• Lying spinal rotations

Upper body exercise

Dumbbell press – chest, triceps

Lie on a flat bench or the floor, holding a dumbbell by each armpit with an overhand grip. Push up until your arms are nearly straight, dumbbells directly above your chest, then lower under control. Even though laying down, gently engage the core to avoid your lower spine arching.

Arnold press – shoulders

Sit on a bench or chair with dumbbells held in front of you, palms facing your shoulders as though you’ve just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.

Kickback – triceps

Hinge at the hips by sending your hips behind your heels with a flat back. Start with your arms bent to 90 degrees, bringing the dumbbells next to your thighs so your upper arms are parallel to the floor. Straighten your arms behind you, pushing your forearms away. Return slowly to the start position and repeat.

Bent over row – back, biceps

Stand with feet shoulder-width apart, dumbbell in each hand, palms facing you. Now slightly bend the knees and hinge forward from the hips so the dumbbells are hanging in front of you at around knee level. Keeping your torso still and abdominals engaged, pull the weights up to your hips, sliding your elbows past your ribs.

Upright row – shoulders

Hold a dumbbell in one hand in front of your body with an overhand grip. Raise your elbows up and to the side to lift the weights up towards your chin. Lower under control back to the start position. Avoid swaying by setting feet apart and drawing your navel in to engage the core.

Dumbbell curl – biceps

Hold a dumbbell in each hand and with your arms hanging by your sides. Now curl the weights up to shoulder level, twisting your palms to face you. Try to keep your shoulders back and elbows tucked in throughout the lift and lower.

Lower body exerises

Box squat – glutes, quadriceps, hamstrings

Stand facing away from a low chair or bench with feet shoulder-width apart, toes pointing forwards, holding a dumbbell in each hand. Keeping your head up and abdominal muscles engaged, bend your knees and slightly push your bum to the rear as you lower down. When you touch the seat, hold for a second (not rest) then return to standing.

Sumo squat – quadriceps, inner thigh

With arms extended, palms facing in towards each other, hold the dumbbells in front of you so they are touching. Your feet should be placed wider than shoulder-width apart and turn your toes outward about 45 degrees. Keeping your head and chest lifted, bend your knees to lower the dumbbells towards the floor between your feet. Take care to ensure the knees follow the line of your toes outwards and don’t sink in to the centre. Now press through your heels to extend your legs and return to standing.

Goblet squat – quadriceps, hamstrings

Stand with feet at shoulder-width, toes pointing forwards or slightly out and with bent elbows, hold the dumbbells close in front of you, just below your chin, palms facing inwards so the dumbbells are touching. Sit back into a squat, as low as is comfortable, then drive back up.

Reverse lunge – glutes, quadriceps, hamstrings

Stand with dumbbells at your side and palms facing your body. Lunge backwards as far as you can with your right leg, bending your front knee so your rear knee almost brushes the floor. Use the heel of your left foot to push your upper body back to the starting position. Ensure shoulders stay back and your chest lifted. Complete the full set, then repeat with the opposite leg.

Lunge walk – glutes, quadriceps, hamstrings

Stand with your feet together, dumbbells down by your side, chest lifted and your head up. Lift your left knee up as high as you can without tucking your pelvis under or dropping your chest down. Now take a long step forwards onto your left foot and lower yourself into a lunge position, by bending both knees. Contract the thighs and buttocks to lift up from the lunge and then bring your right knee up and take a lunge step forwards. Alternating steps, continue walking forwards until you’ve completed 12-15 repetitions on each leg. If short of room, take two steps forwards, two steps back.

Single leg Romanian deadlift – glutes, hamstrings

Hold two dumbbells in front of you, arms extended and palms facing your thighs. Slowly lift one leg straight behind you, bending the other slightly, as you hinge forwards so that your arms lower the dumbbells towards the floor. Pause, then return to upright position. As your balance improves you’ll find you can reach the dumbbells lower. Complete the full set then swap legs.

Core exercises

All of these exercises target the rectus abdomens, or six-pack muscle, at the front and the external obliques, in the waist.

Side bends

In a wide kneeling position, hold just one dumbbell in both hands above your head. Keeping a long spine and avoiding rotation of the hips to the side, lower the weight to one side, as far as is comfortable and hold. Repeat to the other side.

Reverse crunch

Begin lying on the floor with knees bent. Push your back into the floor and lift the knees towards your chest, rolling your buttocks and lower back off the floor. Ensure the movement is generated by your lower abdominals rather than a kick from the legs. Slowly reverse the movement back down to the floor, ready to repeat.

Russian twist

Sit on the floor, feet flat with knees bent to 90 degrees, holding just one dumbbell in both hands, elbows bent, directly in front your chest. Lower your torso halfway back then hold and now rotate to lower the weight to one side, return to the centre, then repeat to the other side.

Ankle tap

Lie on your back with knees bent and feet flat on the floor. Lift your head and shoulders just a couple of inches from the floor then reach your hand to your ankle by bending sideways and repeat to the other side.

Cardio exercise

The good news is – the choice is yours! If you love the great outdoors then get power-walking, jogging or cycling but if you’re lucky enough to have your own treadmill or rower, you don’t have to leave the comfort of your own home. You can even take to the pool as long as you have some way of accurately timing your efforts as this is all about the intervals. In order to achieve best results, however, it’s advisable to vary your cardio flavours as this will help to relieve the boredom factor and reduce the risk of over-use injuries.

Intensity guidelines:

Slow: Breathing is only slightly increased and remains rhythmic, conversation is comfortable

Moderate: Starting to breathe hard, a little difficult to hold a conversation.

Fast: Breathing becomes more forced, even laboured, mental focus is required and conversation is not possible

Week 1

2 minutes: slow to warm up

120 seconds: moderate

120 seconds: slow

90 seconds: fast

90 seconds: moderate

60 seconds: fast

60 seconds: slow

(repeat three times)

1 minute: slow to cool down

Week 2

2 minutes: slow to warm up

120 seconds: fast

120 seconds: slow

90 seconds: fast

90 seconds: moderate

60 seconds: fast

60 seconds: slow

(repeat three times)

1 minute: slow to cool down

Week 3

2 minutes: slow to warm up

120 seconds: fast

120 seconds: moderate

90 seconds: fast

90 seconds: moderate

60 seconds: fast

60 seconds: slow

(repeat three times)

1 minute: slow to cool down

Week 4

2 minutes: slow to warm up

120 seconds: fast

120 seconds: moderate

90 seconds: fast

90 seconds: moderate

60 seconds: fast

60 seconds: moderate

(repeat three times)

1 minute: slow to cool down

Ready to start?

If you’ve decided 2026 is the year you finally give up on giving up, the following will help you to stay on track and optimise your results

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