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.
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.
- Compound exercises
- Progressive Overload
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.
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.
And this is how you can train your muscle to build muscle.
- One Hour Gym workout for Chest and Triceps
- 60-mins workout for Back and Biceps
- 1 Hour Gym training for Shoulder and Quadriceps, calves
- 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 Press||10, 8, 6, 4||2-3 Minutes|
|Dumbell Incline Bench Press||10, 8, 6, 4||2-3 Minutes|
|Bent Over Incline Cable Fly||10, 8, 6, 4||2-3 Minutes|
|Kneeling Triangle Pushup||10, 8, 6, 4||2-3 Minutes|
|Triceps Grip Bench Press||10, 8, 6, 4||2-3 Minutes|
|Bench Dips||10, 8, 6, 4||2-3 Minutes|
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 AMRAP||2-3 Minutes|
(lift weight according to your strength)
|6, 4, 2||2-3 Minutes|
|Medium Grip Lat Pulldown||10, 8, 6, 4||2-3 Minutes|
|Seated Cable Rowing||10, 8, 6, 4||2-3 Minutes|
|Kneeling one arm DB Rowing||10, 8, 6, 4||2-3 Minutes|
|Barbell Curl||10, 8, 6, 4||2-3 Minutes|
|Dumbbell Concentration Curl||10, 8, 6, 4||2-3 Minutes|
Thursday – Beginner’s 1 Hour Gym Workout for Shoulder and Quadriceps, Calves
|Barbell Overhead Press||8, 6, 6||2-3 Minutes|
|Dumbbell Front Raise||8, 6, 6||2-3 Minutes|
|Bent Over DB Lateral Raise||8, 6, 6||2-3 Minutes|
|Cable Face Pull||8, 6, 6||2-3 Minutes|
|Shrugs||8, 6, 6||2-3 Minutes|
|Barbell Back Squat||15, 12, 10, 8||2-3 Minutes|
|Machine Leg Press||15, 12, 10, 8||2-3 Minutes|
|Calf Raise||12, 10, 8||2-3 Minutes|
You May Also Like: Dumbbell Exercises For Beginners (Complete Guide)
Friday – 1 Hour Gym Exercises for Hamstrings, Glutes, and Core for Beginners
|Barbell Romanian Deadlift||6, 6, 4||2-3 Minutes|
|Dumbbell Reverse Lunges||8, 6, 6||2-3 Minutes|
|Hamstring Curl||8, 6, 6||2-3 Minutes|
|Weighted Glutes Bridge||8, 6, 6||2-3 Minutes|
|Forearm Plank||30 Seconds||30 Seconds|
|Side Plank||20 Seconds/|
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 [email protected] 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.
- 1What is progressive Overload -Wikipedia
- 2Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review – National Institue of Health Database