Free 7-day plan · no equipment needed
A complete beginner week with bodyweight strength, recovery, mobility, and low-impact cardio.
Use this plan when you want a clear start today: no gym, no paid app, no confusing exercise library. Follow the daily workouts as written, then take the quiz when you want calories, macros, and exercise swaps tailored to your body.
The actual beginner workout plan
Start every workout with 3 to 5 minutes of easy marching, arm circles, and hip hinges. Move slowly enough to control each rep. If a variation feels too hard, reduce the range of motion or use the easier option named in the exercise.
Day 1
Chest / Back / Shoulders / Arms
Learn the basic pushing and pulling patterns without equipment or complicated setup.
Incline Push-Up
3 sets
8-12
Rest 60 sec
Prone W Raise
3 sets
10-12
Rest 45 sec
Pike Shoulder Tap
3 sets
6-8/side
Rest 60 sec
Tabletop Triceps Dip
2 sets
8-10
Rest 45 sec
Forearm Plank
3 sets
20-30 sec
Rest 45 sec
Day 2
Quads / Glutes / Hamstrings / Calves
Build beginner leg strength with controlled tempo before adding speed or advanced single-leg work.
Bodyweight Squat
3 sets
10-15
Rest 60 sec
Reverse Lunge
3 sets
8-10/leg
Rest 60 sec
Glute Bridge
3 sets
12-15
Rest 45 sec
Wall Sit
2 sets
25-40 sec
Rest 60 sec
Standing Calf Raise
3 sets
15-20
Rest 45 sec
Day 3
Recovery / Hips / Spine / Breathing
Recover enough to keep training while building the mobility beginners need for cleaner reps.
Easy Walk
1 sets
15-25 min
Rest As needed
Cat-Cow
2 sets
8-10
Rest 30 sec
Half-Kneeling Hip Flexor Stretch
2 sets
30 sec/side
Rest 15 sec
Thread-the-Needle Rotation
2 sets
6-8/side
Rest 30 sec
Box Breathing
3 sets
4 breaths
Rest 30 sec
After Day 3
Take the 2-minute quiz → see your personalized calories, macros, and workout plan.
Take the Free Quiz →Day 4
Abs / Obliques / Conditioning
Train your trunk and raise your heart rate without jumping, equipment, or joint stress.
Dead Bug
3 sets
8-10/side
Rest 45 sec
Bird Dog
3 sets
8-10/side
Rest 45 sec
Side Plank
2 sets
15-25 sec/side
Rest 45 sec
Step Jack
4 sets
30 sec
Rest 30 sec
Standing Knee Drive
3 sets
10-12/side
Rest 30 sec
Day 5
Push / Pull / Squat / Hinge
Put the week together with a balanced session that touches every major movement pattern.
Tempo Squat
3 sets
8-12
Rest 60 sec
Knee or Incline Push-Up
3 sets
8-12
Rest 60 sec
Single-Leg Glute Bridge
3 sets
8-10/leg
Rest 45 sec
Superman Pull
3 sets
10-12
Rest 45 sec
Mountain Climber
3 sets
20-30 sec
Rest 45 sec
Day 6
Cardio / Coordination / Mobility
Practice moving continuously at a pace you can repeat instead of destroying yourself with random intensity.
March in Place
3 sets
45 sec
Rest 30 sec
Bodyweight Good Morning
3 sets
12-15
Rest 45 sec
Alternating Side Lunge
3 sets
8/side
Rest 60 sec
Bear Plank Hold
3 sets
15-25 sec
Rest 45 sec
World's Greatest Stretch
2 sets
4/side
Rest 30 sec
Day 7
Light Movement / Mobility / Planning
Finish the week feeling better than you started and prepare to repeat the plan with small progressions.
Comfortable Walk
1 sets
20-30 min
Rest As needed
Ankle Rocker
2 sets
10/side
Rest 20 sec
90/90 Hip Switch
2 sets
6/side
Rest 30 sec
Chest Opener Stretch
2 sets
30 sec
Rest 20 sec
Next-Week Planning
1 sets
5 min
Rest None
How to progress
The goal is not soreness. The goal is repeatable practice. Use this plan to learn your baseline, then adjust one variable at a time so the workouts stay challenging without becoming chaotic.
If every set feels controlled, add 2 reps per exercise next week before making the variation harder.
Keep most sets at a 7 out of 10 effort. Beginners progress faster when form stays clean.
Rest longer if breathing is still chaotic. The listed rest times are targets, not punishments.
Repeat this 7-day cycle for 4 weeks, then retake the quiz to adjust workouts and calories.
FAQ
Yes, when the week alternates strength days, low-impact cardio, mobility, and recovery. This plan does not make every day intense; the rest-focused days are there so beginners can build consistency without overtraining.
No. Every workout uses bodyweight exercises, walking, and mobility drills. If an exercise is too hard, use the easier variation listed in the coaching notes or reduce the reps.
Most strength and conditioning days take 25 to 35 minutes. Recovery days are flexible; aim for an easy walk plus 8 to 12 minutes of mobility.
Repeat the week and make one small progression: add reps, improve range of motion, choose a harder variation, or shorten rest slightly. For calories, macros, and a plan matched to your body, take the FitForge quiz.
Your next step
Keep the free 7-day plan, or let FitForge customize training, calories, macros, and exercise choices around your goal, schedule, and equipment.