MaintainBeginner12 weeks3 days/week
Maintaining Muscle Mass for Beginners
A structured plan to help beginners maintain muscle mass while starting their fitness journey.
Learning objectives
- Understand the importance of progressive overload
- Learn proper form and technique for exercises
Workout Schedule(3 days)
Day 1: Day 1: Chest and Triceps
2 exercisesBench Press
3 sets × 10 reps · 60s rest
Focus on proper form and technique
Tricep Pushdown
3 sets × 10 reps · 60s rest
Target the triceps muscle group
Day 2: Day 2: Back and Biceps
2 exercisesLat Pulldown
3 sets × 10 reps · 60s rest
Target the latissimus dorsi muscle group
Push-Up
3 sets × 10 reps · 60s rest
Focus on biceps
Day 3: Day 3: Legs and Shoulders
2 exercisesLeg Press
3 sets × 10 reps · 60s rest
Focus on quadriceps and hamstrings
Lateral Raise
3 sets × 10 reps · 60s rest
Target the deltoid muscle group