The Beginner’s Blueprint: 5 Weeks to Rewrite Your Strength Story

Introduction

Starting a new workout routine can be intimidating, especially when you’re faced with unfamiliar exercises and equipment. This 5-week circuit workout program is specifically designed for beginners who want to build a solid foundation of strength, endurance, and proper form. By progressively increasing the intensity and complexity of your workouts, you’ll develop confidence in the gym while seeing tangible improvements in your fitness level.

Circuit training offers numerous benefits for beginners. It combines strength training and cardiovascular exercise, maximizes efficiency by working multiple muscle groups in a single session, and keeps workouts interesting and engaging. This routine will introduce you to a variety of exercises targeting all major muscle groups while teaching you fundamental fitness principles that will serve you throughout your fitness journey.

Key Fitness Principles

Before diving into the workout plan, let’s understand some essential principles that form the foundation of effective strength training:

Progressive Overload

Progressive overload is perhaps the most important principle in strength training. It refers to gradually increasing the stress placed on your body during exercise. This can be accomplished by:

• Increasing the weight lifted
• Increasing the number of repetitions or sets
• Decreasing rest periods between sets
• Increasing the difficulty of exercises

Your body adapts to the demands placed upon it. By consistently challenging your muscles with slightly more work than they’re accustomed to, you stimulate growth and improvement. This 5-week program incorporates progressive overload by gradually increasing weights and workout volume.

Time-Under-Tension (TUT)

Time-Under-Tension refers to how long your muscles are working during a set. By controlling the tempo of your repetitions—particularly by slowing down the eccentric (lowering) phase of movements—you can increase TUT and stimulate more muscle growth.

For beginners, focus on maintaining a controlled tempo: about 2 seconds to lift the weight (concentric phase) and 3-4 seconds to lower it (eccentric phase). This not only maximizes muscle engagement but also reduces the risk of injury from using momentum.

Volume

Training volume is the total amount of work performed, typically calculated as sets × reps × weight. Volume is a key driver of both strength and muscle gains. This program progressively increases volume by adding more sets and workouts per week as you advance.

For beginners, it’s important to start with moderate volume to allow your body to adapt without excessive soreness or fatigue. As you progress through the weeks, the volume will increase systematically.

Range of Motion (ROM)

Performing exercises through their full range of motion is crucial for developing complete strength and flexibility. Partial repetitions may allow you to lift heavier weights, but they limit muscle development and functional strength.

Throughout this program, prioritize proper form and range of motion over lifting heavier weights. This approach will build a solid foundation and reduce injury risk.

Equipment Needed

• Dumbbells (various weights)
• Barbell and weight plates
• Cable machine
• Smith Machine
• Adjustable bench
• Exercise mat

Week 1: Establishing Your Baseline

The first week is dedicated to determining your proper working weights for each exercise. This is crucial for ensuring you train at the appropriate intensity in subsequent weeks.

Understanding One-Rep Max (1RM)

Your one-rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. However, directly testing your 1RM as a beginner can be risky. Instead, we’ll estimate it using a submaximal testing approach.

Testing Protocol

Monday, Wednesday, and Friday

Divide the exercises evenly between these three days. For each exercise:

1. Perform a thorough warm-up with light weights for 12-15 reps
2. Select a weight you believe you can lift for 8-10 repetitions to failure
3. Perform one set to failure (when you cannot complete another rep with proper form)
4. Record the weight used and the number of reps completed
5. Rest for at least 2 minutes between exercises
6. Use our Exercise Weight Calculator to determine your exercise weight
7. Calculate your working weights for future weeks based on the percentages provided
8. Download the FREE Beginner’s Blueprint Workout Log to record your weights and keep track of your workouts.

Sample Week 1 Split

Monday:

• Dumbbell Bench Press
• Incline Dumbbell Bench Press
• Bent Over Barbell Rows
• Cable Rows
• Lateral Raise
• Incline Dumbbell Curl
• Barbell Squat
• Leg Curl
• Oblique Crunches

Wednesday:

• Flat Dumbbell Fly
• Cable Pulldown
• Shotgun Row
• Seated Overhead Dumbbell Press
• Standing Cable Curl
• Straight-Bar Triceps Extensions
• Leg Extension
• Dumbbell Calf Raises
• Crunches

Friday:

• Standing Cable Fly
• Cable Rear Delt Fly
• Single Arm Cable Lateral Raise
• Standing Barbell Curl
• Standing Overhead Dumbbell Triceps Extension
• Dumbbell Walking Lunges
• Stiff Leg Deadlift
• Hyperextension
• Lying Floor Leg Raises
• Rotating Mountain Climber

See our Exercise Library to learn proper execution and form for each exercise.

Rest and Recovery

On non-training days, focus on light activity like walking, stretching, or yoga. Proper recovery is essential for progress, especially for beginners. Ensure you’re getting adequate sleep (7-9 hours) and staying hydrated.

Week 2: Form and Biomechanics Focus

With your baseline working weights established, Week 2 is all about honing your form and understanding the biomechanics of each movement.

Sets and Rest:
Aim for two sets in total, allowing yourself two minutes of rest between sets.

Workout Structure:
Each session will consist of a circuit that targets all major muscle groups.

Execution:
You’ll perform each exercise in the circuit consecutively, with no rest between exercises. This completes one set.

Working Weight: 60% of your estimated 1RM

Workout Schedule (Monday, Wednesday, Friday)

Monday:

1. Dumbbell Bench Press (Chest): 2 sets, 8-10 reps
2. Bent Over Barbell Rows (Back): 2 sets, 8-10 reps
3. Lateral Raise (Shoulders): 2 sets, 8-10 reps
4. Incline Dumbbell Curl (Biceps): 2 sets, 8-10 reps
5. Straight-Bar Triceps Extensions (Triceps): 2 sets, 8-10 reps
6. Barbell Squat (Quads): 2 sets, 10-12 reps
7. Leg Curl (Hamstrings): 2 sets, 10-12 reps
8. Oblique Crunches (Core): 2 sets, 15-20 reps

Rest 2 minutes

Wednesday:

1. Incline Dumbbell Bench Press (Chest): 2 sets, 8-10 reps
2. Cable Rows (Back): 2 sets, 8-10 reps
3. Seated Overhead Dumbbell Press (Shoulders): 2 sets, 8-10 reps
4. Standing EZ Bar Curl (Biceps): 2 sets, 8-10 reps
5. Standing Overhead Dumbbell Triceps Extension (Triceps): 2 sets, 8-10 reps
6. Leg Extension (Quads): 2 sets, 10-12 reps
7. Stiff Leg Deadlift (Hamstrings): 2 sets, 10-12 reps
8. Crunches (Core): 2 sets, 15-20 reps

Rest 2 minutes

Friday:

1. Smith Machine Bench Press (Chest): 2 sets, 8-10 reps
2. Bent Over Dumbbell Rows (Back): 2 sets, 8-10 reps
3. Lateral Raise (Shoulders): 2 sets, 8-10 reps
4. Standing Cable Curl (Biceps): 2 sets, 8-10 reps
5. Rope Triceps Extensions (Triceps): 2 sets, 8-10 reps
6. Smith Machine Squat (Quads): 2 sets, 10-12 reps
7. Leg Curl (Hamstrings): 2 sets, 10-12 reps
8. Lying Floor Leg Raises (Core): 2 sets, 15-20 reps

Rest 2 minutes

Form Tips

• Chest exercises: Keep your shoulders back and down, maintain a slight arch in your lower back, and focus on squeezing your chest muscles.
• Back exercises: Initiate movements by pulling with your elbows, not your hands. Keep your core engaged and maintain a neutral spine.
• Shoulder exercises: Avoid shrugging your shoulders. For lateral raises, think about leading with your elbows rather than your hands.
• Bicep exercises: Keep your elbows stationary and focus on the full range of motion.
• Tricep exercises: Keep your elbows close to your head and focus on the extension.
• Leg exercises: For squats and lunges, ensure your knees track in line with your toes and don’t extend past them.
• Core exercises: Focus on controlled movements rather than speed.

Week 3: Building on Fundamentals

In Week 3, you’ll continue with the circuit format but with different exercise selections and a slight increase in intensity.

Working Weight: 65% of your estimated 1RM

Workout Schedule (Monday, Wednesday, Friday)

Monday:

1. Flat Dumbbell Fly (Chest): 2 sets, 8-10 reps
2. Cable Pulldown (Back): 2 sets, 8-10 reps
3. Single Arm Cable Lateral Raise (Shoulders): 2 sets, 8-10 reps
4. Standing Barbell Curl (Biceps): 2 sets, 8-10 reps
5. Straight-Bar Triceps Extensions (Triceps): 2 sets, 8-10 reps
6. Dumbbell Walking Lunges (Quads): 2 sets, 10-12 reps
7. Hyperextension (Hamstrings): 2 sets, 10-12 reps
8. Lying Floor Leg Raises (Core): 2 sets, 15-20 reps

Rest 2 minutes

Wednesday:

1. Standing Cable Fly (Chest): 2 sets, 8-10 reps
2. Shotgun Row (Back): 2 sets, 8-10 reps
3. Seated Overhead Dumbbell Press (Shoulders): 2 sets, 8-10 reps
4. Incline Dumbbell Curl (Biceps): 2 sets, 8-10 reps
5. Standing Overhead Dumbbell Triceps Extension (Triceps): 2 sets, 8-10 reps
6. Barbell Squat (Quads): 2 sets, 10-12 reps
7. Dumbbell Calf Raises (Calves): 2 sets, 10-12 reps
8. Rotating Mountain Climber (Core): 2 sets, 15-20 reps

Rest 2 minutes

Friday:

1. Chest Dips (Chest): 2 sets, 8-10 reps
2. Seated Cable Row (Back): 2 sets, 8-10 reps
3. Seated Overhead Arnold Press (Shoulders): 2 sets, 8-10 reps
4. Preacher EZ Bar Curl (Biceps): 2 sets, 8-10 reps
5. Dumbbell Triceps Kickbacks (Triceps): 8-10 reps
6. Hammer Strength Leg Press (Quads): 2 sets, 10-12 reps
7. Smith Machine Calf Raises (Calves): 2 sets, 10-12 reps
8. Rotating Mountain Climber (Core): 2 sets, 15-20 reps

Focus Points

• Continue emphasizing proper form over weight
• Begin focusing on the mind-muscle connection—consciously engaging the target muscles
• Pay attention to breathing patterns: generally exhale during the exertion phase and inhale during the return phase
• Start noting how different exercises feel and which ones you particularly enjoy or find challenging

Week 4: Two-Day Split Introduction

Week 4 introduces a more advanced training approach with a two-day split routine. This means you’ll train your entire body over the course of two days, allowing for more volume per muscle group.

Working Weight:

• Legs: 70% of your estimated 1RM
• All other exercises: 75% of your estimated 1RM

Workout Schedule

Monday and Thursday (Upper Body):

Chest:

• Dumbbell Bench Press: 3 sets of 8-10 reps
• Incline Dumbbell Bench Press: 3 sets of 8-10 reps

Back:

• Bent Over Barbell Rows: 3 sets of 8-10 reps
• Cable Pulldown: 3 sets of 8-10 reps
• Cable Rear Delt Fly: 3 sets of 8-10 reps

Shoulders:

• Lateral Raise: 3 sets of 8-10 reps
• Seated Overhead Dumbbell Press: 3 sets of 8-10 reps

Arms:

• Incline Dumbbell Curl: 3 sets of 8-10 reps
• Straight-Bar Triceps Extensions: 3 sets of 8-10 reps

Core:

• Oblique Crunches: 3 sets of 20-25 reps
• Lying Floor Leg Raises: 3 sets of 20-25 reps

Tuesday and Friday (Lower Body):

Quads:

• Barbell Squat: 3 sets of 10-12 reps
• Leg Extension: 3 sets of 10-12 reps
• Dumbbell Walking Lunges: 3 sets of 10-12 reps

Hamstrings/Posterior Chain:

• Leg Curl: 3 sets of 10-12 reps
• Stiff Leg Deadlift: 3 sets of 10-12 reps
• Hyperextension: 3 sets of 10-12 reps
• Dumbbell Calf Raises: 3 sets of 10-12 reps

Core:

• Crunches: 3 sets of 20-25 reps
• Rotating Mountain Climber: 3 sets of 20-25 reps

Rest days: Wednesday, Saturday, and Sunday

Rest Periods

Rest 1.5-2 minutes between sets. This allows sufficient recovery while maintaining an elevated heart rate for cardiovascular benefits.

Week 5: Three-Day Split Advanced Training

In the final week, you’ll progress to a three-day split routine, training six days with each muscle group worked twice per week. This is a more advanced approach that will prepare you for intermediate training programs.

Working Weight:

• Legs: 75% of your estimated 1RM
• All other exercises: 80% of your estimated 1RM

Workout Schedule

Day 1 and Day 4 (Push):

Chest:

• Dumbbell Bench Press: 4 sets of 8-10 reps
• Flat Dumbbell Fly: 4 sets of 8-10 reps
• Standing Cable Fly: 4 sets of 8-10 reps (new addition)

Shoulders:

• Seated Overhead Dumbbell Press: 4 sets of 8-10 reps
• Lateral Raise: 4 sets of 8-10 reps
• Single Arm Cable Lateral Raise: 4 sets of 8-10 reps (new addition)

Triceps:

• Straight-Bar Triceps Extensions: 3 sets of 8-10 reps
• Standing Overhead Dumbbell Triceps Extension: 3 sets of 8-10 reps
• Cable Rope Pushdown: 3 sets of 8-10 reps (new addition)

Day 2 and Day 5 (Pull):

Back:

• Bent Over Barbell Rows: 4 sets of 8-10 reps
• Cable Pulldown: 4 sets of 8-10 reps
• Shotgun Row: 4 sets of 8-10 reps
• Cable Rear Delt Fly: 4 sets of 8-10 reps (new addition)

Biceps:

• Incline Dumbbell Curl: 3 sets of 8-10 reps
• Standing Cable Curl: 3 sets of 8-10 reps
• Standing Barbell Curl: 3 sets of 8-10 reps (new addition)

Core:

• Oblique Crunches: 3 sets of 15-20 reps
• Crunches: 3 sets of 15-20 reps
• Lying Floor Leg Raises: 3 sets of 15-20 reps
• Rotating Mountain Climber: 3 sets of 15-20 reps (new addition)

Day 3 and Day 6 (Legs):

Quads:

• Barbell Squat: 4 sets of 10-12 reps
• Leg Extension: 4 sets of 10-12 reps
• Dumbbell Walking Lunges: 4 sets of 10-12 reps
• Leg Press: 4 sets of 10-12 reps (new addition)

Hamstrings/Posterior Chain:

• Leg Curl: 4 sets of 10-12 reps
• Stiff Leg Deadlift: 4 sets of 10-12 reps
• Hyperextension: 4 sets of 10-12 reps
• Dumbbell Calf Raises: 3 sets of 12-15 reps
• Seated Dumbbell Calf Raise: 3 sets of 12-15 reps (new addition)

Rest day: Sunday

Conclusion

As you complete this 5-week beginner circuit program, take a moment to appreciate how far you’ve come. From establishing your baseline weights to mastering proper form and progressing through increasingly complex training splits, you’ve built not just physical strength but also valuable knowledge about effective exercise principles. Remember that consistency matters more than perfection—celebrate your progress while understanding that fitness is a lifelong journey. The foundations you’ve established here—progressive overload, proper technique, balanced training, and systematic progression—will serve you well regardless of your future fitness goals. Whether you choose to repeat this program with heavier weights, move on to more specialized training, or explore different fitness modalities altogether, you now have the confidence and competence to take that next step. Your fitness journey doesn’t end here—it’s just beginning.