Your Complete Beginner Routine to Build Lean Muscle, Tone Up, and Sculpt Glutes
This is your go-to training plan if you’re new to lifting, want to tone your body, or aim to grow your glutes — built from real, expert-backed strategies and used by women like Chloe and Charlie.
Forget confusing workouts. This simple plan covers every body part using beginner-friendly routines that actually work.
Weekly Training Split: 4 Days Per Week
Day 1 – Upper Body
Day 2 – Lower Body & Glutes
Day 3 – Rest or Active Recovery
Day 4 – Upper Body
Day 5 – Lower Body & Glutes
Day 6 – Rest or Optional Extra Session
Day 7 – Rest
Focus on 2 warm-up sets, then working sets pushed close to failure.
Day 1: Upper Body (Chest, Back, Shoulders, Arms)
| Exercise | Sets & Reps |
|---|---|
| Barbell Bench Press | 1 warm-up (15–20 reps), 1 working set (8–12 reps) |
| Incline Bench Flys | 1 warm-up, 1 working set (8–12 reps) |
| Pull-ups / Assisted | 2 working sets (as many reps as possible) |
| Barbell Rows | 2 working sets (8–12 reps) |
| Shoulder Press | 1 working set (8–12 reps) |
| Dumbbell Bicep Curls | 1 working set (10–12 reps) |
| Triceps Pushdowns | 1 working set (10–12 reps) |
Day 2: Lower Body & Glutes
| Exercise | Sets & Reps |
|---|---|
| Squats | 1 warm-up, 1 working set (8–12 reps) |
| Leg Press | 2 working sets (8–12 reps) |
| Seated Hamstring Curls | 1 working set (10–12 reps) |
| Standing Glute Kickbacks | 2 sets (15–20 reps) |
| Glute Bridges (Machine/Barbell) | 2 working sets (10–12 reps) |
| Standing Calf Raises | 1 working set (15–20 reps) |
✅ Optional Finisher: 20 minutes brisk treadmill walking
Day 4: Upper Body (Focus on Shoulders & Arms)
| Exercise | Sets & Reps |
|---|---|
| Shoulder Press | 1 warm-up, 1 working set (8–12 reps) |
| Lateral Raises | 2 working sets (10–15 reps) |
| Barbell Rows | 2 working sets (8–12 reps) |
| Incline Bench Press | 2 working sets (8–12 reps) |
| Dumbbell Bicep Curls | 2 working sets (10–12 reps) |
| Triceps Pushdowns | 2 working sets (10–12 reps) |
Day 5: Lower Body & Glutes (Glute Focus)
| Exercise | Sets & Reps |
|---|---|
| Squats | 1 warm-up, 1 working set (8–12 reps) |
| Leg Press | 2 working sets (8–12 reps) |
| Romanian Deadlifts (RDLs) | 2 working sets (8–12 reps) |
| Glute Kickbacks (Cable or Machine) | 2 sets (15–20 reps) |
| Barbell Glute Bridges | 2 working sets (10–12 reps) |
| Standing Calf Raises | 1 working set (15–20 reps) |
Key Workout Tips
Focus on good form and controlled reps
Rest 60–90 seconds between sets
Push each working set close to failure
Increase weight slowly using progressive overload
Machines are fine if you’re new — keep workouts safe
