1 Hour Gym Workout For Beginners To Build Muscle

If you recently decided to get fit or you’ve already been working out for some months but failed to see any noticeable changes, then this article can be useful for you. In this blog, I’m going to share 1 hour gym workout for beginners that can help build muscle. I’ve also included a 4-Day Gym Workout routine that comprises 1 hour of training each day.

Is 1 hour Gym Workout Enough?

When I started weight training in the gym, I trained only 1 hour for the first 6 months. I always prefer quality to quantity. One hour is enough for a beginner to spend time on workout in the gym to build strength and muscle mass.

Related: The 25 Best Upper Body Workout For Strength And Mass

You don’t need to do several exercises, you don’t need to waste time on high reps isolation workouts.

If you want to beef up your strength and muscle mass, you need to take care of the following things.

  1. Compound exercises
  2. Progressive Overload
  3. Protein
  4. Recovery

A compound exercise works on several muscles at once, for example, the deadlift. The deadlift strengthens and builds quadriceps, hamstrings, back, core and shoulder at the same time. That’s why I’m going to incorporate mostly compound exercises in the one-hour gym workout routine.

Related: 3 Day Compound Workout Routine

Consistently increasing the amount of load is known as progressive overload 1What is progressive Overload -Wikipedia. Progressive overload is one of the techniques you need to follow if you want to build muscle.

Muscles grow outside the gym when you feed your muscle the required amount of protein carbs and fats.

Usually, 1.6–2.2 g/kg/day protein is recommended for a better physique 2Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review – National Institue of Health Database. For example, if you’re 60Kg, then you’ll need to consume 120g of protein. You can take this into different meals throughout the day (3–6 meals) including pre and post-workout meals. (See: high protein foods)

On the other hand, 3–5 g/kg/day carbs and 0.5–1.5 g/kg/day fats are recommended.

Also, See: Beginner Upper Body Workout (An Ultimate Guide)

Once you’ve trained your muscle, consumed essential nutrients, it’s time for recovery. Give your trained muscle rest for 48 hours and sleep 7-8 hours every day. That’s it!

Continue this routine for 3 months to see noticeable results. And then change exercises according to your choices.

1 Hour Gym Workout Routine For Beginners To Build Muscle

If you’re a beginner and want to build muscle, you can follow this beginner’s 1-hour gym workout routine.

In this plan, I’ve incorporated a complete 4-Day Gym Workout routine that comprises 1 hour of training each day.

Related: The Best 4-Day Split Dumbbell Workout

And this is how you can train your muscle to build muscle.

  1. One Hour Gym workout for Chest and Triceps
  2. 60-mins workout for Back and Biceps
  3. 1 Hour Gym training for Shoulder and Quadriceps, calves
  4. 1 Hour Gym Exercises for Hamstrings, Glutes and Core

Note: Warm up for 5 minutes before starting the weight training.

Monday – 1 Hour Chest and Triceps Gym Workout for Beginners

Bench Press10, 8, 6, 42-3 Minutes
Dumbell Incline Bench Press10, 8, 6, 4 2-3 Minutes
Bent Over Incline Cable Fly10, 8, 6, 4 2-3 Minutes
Kneeling Triangle Pushup 10, 8, 6, 4 2-3 Minutes
Triceps Grip Bench Press10, 8, 6, 4 2-3 Minutes
Bench Dips10, 8, 6, 4 2-3 Minutes
60-minutes Chest and Triceps Gym Workout for Beginners
Also Check Out : A Complete Guide To Free Weights Exercises

Tuesday – One Hour Beginner’s Gym workout for Back and Biceps

Pull-ups (If possible)3 Sets X AMRAP2-3 Minutes
(lift weight according to your strength)
6, 4, 22-3 Minutes
Medium Grip Lat Pulldown10, 8, 6, 42-3 Minutes
Seated Cable Rowing10, 8, 6, 42-3 Minutes
Kneeling one arm DB Rowing10, 8, 6, 42-3 Minutes
Barbell Curl10, 8, 6, 42-3 Minutes
Dumbbell Concentration Curl 10, 8, 6, 4 2-3 Minutes
1 Hour Beginner’s Gym workout for Back and Biceps

Thursday – Beginner’s 1 Hour Gym Workout for Shoulder and Quadriceps, Calves

Barbell Overhead Press8, 6, 62-3 Minutes
Dumbbell Front Raise8, 6, 62-3 Minutes
Bent Over DB Lateral Raise 8, 6, 62-3 Minutes
Cable Face Pull8, 6, 62-3 Minutes
Shrugs8, 6, 6 2-3 Minutes
Barbell Back Squat15, 12, 10, 82-3 Minutes
Machine Leg Press15, 12, 10, 8 2-3 Minutes
Calf Raise12, 10, 8 2-3 Minutes
1 Hour Gym Workout For Beginners
You May Also Like: Dumbbell Exercises For Beginners (Complete Guide)

Friday – 1 Hour Gym Exercises for Hamstrings, Glutes, and Core for Beginners

Barbell Romanian Deadlift6, 6, 42-3 Minutes
Dumbbell Reverse Lunges 8, 6, 62-3 Minutes
Hamstring Curl8, 6, 62-3 Minutes
Weighted Glutes Bridge 8, 6, 62-3 Minutes
Forearm Plank30 Seconds30 Seconds
Side Plank 20 Seconds/
Each side
No Rest
1 Hour Gym Exercise for Beginners

You can replace some exercises in the next week if you want. You can select exercises from the list of compound exercises that I’ve already created.

If you want a complete 3-month gym workout routine PDF for strength and hypertrophy, you can mail me at murshid-akram@thefitnessphantom.com and get in just $5.

60-Minutes Beginner’s Full Body Gym Workout Plan

Well, if you want to target each muscle on the same day in one hour time, you can try a 3-day full-body gym workout routine.

Let’s see how to do 1 hour full-body gym workout routine for beginners:


  • Barbell Squat – 10, 10, 8 reps
  • Machine Leg Press – 1,0 10, 8 reps
  • Incline Bench Press – 8, 8, 6 reps
  • Barbbell Overhead Press – 8, 8, 6 reps
  • Kneeling Traingle Pushup – 10, 8, 6 reps
  • Barbbell Bent Over Rowing – 10, 8, 6 reps
  • Seated Cable Rowing – 10, 8, 6 reps


  • Barbell Deadlift – 6, 4, 2 reps
  • Hamstring Curl – 10, 8, 6 reps
  • Pull-ups – 3x AMRAP (As Many Reps As Possible)
  • Lat Pulldown – 10, 8, 6 reps
  • Flat Dumbbell Bench Press-8, 8, 6 reps
  • Bent Over Lateral Raise – 8, 8, 6 reps
  • Upright Row -8, 8, 6 reps


  • Narrow Grip Bench Press – 8, 8, 6 reps
  • Bench Dips – 8, 8, 6 reps
  • Dumbbell Overhead Press – 8, 8, 6 reps
  • Cable Facepull – 8, 8, 6 reps
  • Single Arm Dumbbell Rowing – 8, 8, 6 reps
  • Plank (Front and Side) – 20-30 Seconds

You can make some changes depending on your fitness level and goal.

Try one of the two routines that I shared and I hope it will help you build muscle and improve overall fitness.

Also see
 Dumbbell Compound Exercises List And How To Do Them
Full Bodyweight Workout For Beginners At Home
How Long Does It Take To Build Noticeable Muscle?
Dumbbells Vs Barbell: What’s Better For You?
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