{"id":4698,"date":"2021-08-08T01:09:52","date_gmt":"2021-08-08T01:09:52","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4698"},"modified":"2024-10-17T11:10:35","modified_gmt":"2024-10-17T11:10:35","slug":"1-hour-gym-workout-for-beginners","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners","title":{"rendered":"Beginner&#8217;s 1 Hour Gym Workout Plan to Build Muscle W\/ PDF"},"content":{"rendered":"\n<p>If you are a beginner and looking for a well-organized training plan for building strength and developing an aesthetic physique, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>I&#8217;m <a href=\"https:\/\/www.instagram.com\/murshid_akram\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/murshid_akram\/\" rel=\"noreferrer noopener\">Murshid Akram<\/a>, a fitness instructor, who helps people achieve their best fitness through my workout programs.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared a couple of 1-hour gym workout routines for strength and muscle development.<\/p>\n\n\n\n<p>The first one involves training the upper and lower body in separate sessions and the other plan involves training the full body every time you hit the gym.<\/p>\n\n\n\n<p>I&#8217;ve designed these training plans primarily for new lifters who want to bolster their fundamental strength and build lean mass.<\/p>\n\n\n\n<p>These routines will allow you to train strategically and help you achieve your best physique over time.<\/p>\n\n\n\n<p>They are suitable for both males and females. So, give it a try if you want to scale your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Training Type<\/td><td>Resistance Workout<\/td><\/tr><tr><td>Plan A<\/td><td>Upper Lower Split (4x Week)<\/td><\/tr><tr><td>Plan B<\/td><td>Full Body Workout (3x Week)<\/td><\/tr><tr><td>Difficulty Level<\/td><td>Beginner<\/td><\/tr><tr><td>Duration\/Session<\/td><td>60 minutes<\/td><\/tr><tr><td>Workout Goal<\/td><td>Build Strength and Muscle Mass<\/td><\/tr><tr><td>Target Gender<\/td><td>Both Male and Female<\/td><\/tr><tr><td>Recommended Duration<\/td><td>12-16 Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1 Hour Upper\/Lower Split for Building Muscle<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Beginner-Gym-Workout-1024x683.jpg\" alt=\"1-Hour gym workout routine.\" class=\"wp-image-4705\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Beginner-Gym-Workout-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Beginner-Gym-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Beginner-Gym-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Beginner-Gym-Workout.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p><br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Chest, Shoulder, and Arms<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Thighs and Calves<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: OFF<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Back, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Thighs and Calves<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: OFF<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: OFF<\/li>\n<\/ul>\n\n\n\n<p><strong>Note: <\/strong>Warm up for 5 minutes before weight training. You can jog, lift light weights, or perform cardio to increase your heart rate and blood flow and get your muscles ready to lift weights.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1-Hour Upper Body Workout<\/h3>\n\n\n\n<p>This routine involves training your upper body twice a week, first on Monday and then on Thursday.<\/p>\n\n\n\n<p>On Monday, you&#8217;ll train the chest, shoulders, and arms and on Thursday, you&#8217;ll work on your back, shoulder, and abs.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest, Shoulder, and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Incline Bench Press<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Seated Shoulder Press<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>10\/arm<\/td><td>3<\/td><td>1-2 mins<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>12-15<\/td><td>2-3<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"26662\" rel=\"noreferrer noopener\">Cable Curl<\/a><\/td><td>12-15<\/td><td>2-3<\/td><td>1-2 mins<\/td><\/tr><tr><td>Bar Dips (Optional)<\/td><td>Failure<\/td><td>2<\/td><td>1-2 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday: Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-up (warm-up)<\/td><td>2-8<\/td><td>3<\/td><td>1-2 mins<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Chest-Supported DB Row<\/td><td>10-12<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>1-2 mins<\/td><\/tr><tr><td>Cable Kneeling Crunches<\/td><td>15-20<\/td><td>3<\/td><td>1-2 mins<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10-12<\/td><td>3<\/td><td>1-2 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1-Hour Lower Body Workout<\/h3>\n\n\n\n<p>This program also involves hitting your lower body twice a week, first on Tuesday and then on Friday. On both days, you&#8217;ll train your quads, hamstrings, and calves and on Friday, you&#8217;ll also focus on <a href=\"https:\/\/thefitnessphantom.com\/3-day-glute-workout-for-women-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24271\" rel=\"noreferrer noopener\">strengthening your gluteal muscles<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Thigh and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat<\/a><\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Leg Extension<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>12-15<\/td><td>4<\/td><td>2-3 mins<\/td><\/tr><tr><td>Calf Raises<\/td><td>12-15<\/td><td>4<\/td><td>1-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Thighs and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lunges<\/td><td>10\/leg<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>12-15<\/td><td>4<\/td><td>2-3 mins<\/td><\/tr><tr><td>Glutes Bridge<\/td><td>10-12<\/td><td>3<\/td><td>2-3 mins<\/td><\/tr><tr><td>Calf Raises<\/td><td>12-15<\/td><td>4<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Full Body 1 Hour Gym Workout Plan for Beginners<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-1-Hour-Gym-Workout-Plan.jpg\" alt=\"Full Body 1 Hour Gym Workout Plan\" class=\"wp-image-27052\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-1-Hour-Gym-Workout-Plan.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-1-Hour-Gym-Workout-Plan-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-1-Hour-Gym-Workout-Plan-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p>You can also do a one-hour total body workout three times a week to build muscle, strength, and endurance. It allows you to train almost every muscle group in one single session.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/30-minute-full-body-workout-at-gym-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/30-minute-full-body-workout-at-gym-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">full body split<\/a> is a time-efficient way to work more muscle in less time and build strength, muscle mass, and endurance.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4698\"><a href=\"javascript:void(0)\"  title=\" Bartolomei, Sandro et al. \u201cA Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men.\u201d&nbsp;Journal of Strength and Conditioning Research&nbsp;vol. 35,6 (2021): 1520-1526. doi:10.1519\/JSC.0000000000003573\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4698-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4698-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Bartolomei, Sandro et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men.<\/a>\u201d&nbsp;<em>Journal of Strength and Conditioning Research<\/em>&nbsp;vol. 35,6 (2021): 1520-1526. doi:10.1519\/JSC.0000000000003573<\/span><\/p>\n\n\n\n<p>Here&#8217;s an example of the full-body 1-hour workout routine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Number of sets: <\/strong>3-4<\/li>\n\n\n\n<li><strong>Rep Ranges:<\/strong> 10-15<\/li>\n\n\n\n<li><strong>SS means:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/superset-workout-examples\" target=\"_blank\" data-type=\"post\" data-id=\"6021\" rel=\"noreferrer noopener\">Superset<\/a><\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 2-3 minutes<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension + Pec Deck Fly (SS)<\/td><td>Pull-ups + Dips (SS)<\/td><td>Leg Press + Biceps Curl (SS)<\/td><\/tr><tr><td>Incline Press + Leg Curl (SS)<\/td><td>Seated Cable Row<\/td><td>Shoulder Press + Glute Bridge<\/td><\/tr><tr><td>Side Delt Raises + Calf Raises (SS)<\/td><td>Lat Pulldown<\/td><td>Lunges + Chin-ups (SS)<\/td><\/tr><tr><td>Bar Press-down + Knee Raises (SS)<\/td><td>Reverse Pec Deck<\/td><td>Wrist Curl + Triceps Extension<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can make some changes depending on your fitness level and goal.<\/p>\n\n\n\n<p>Try one of the two routines I shared above. I hope it will help you build muscle and improve overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is 1 Hour Workout Enough to Build Muscle?<\/strong><\/h2>\n\n\n\n<p>A study has shown that eight weeks of resistance training (45-60 minutes a day, three times a week) resulted in increases in lean mass and strength, indicating one-hour workout (3-4 times weekly) is enough for beginners to develop their overall fitness.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4698\"><a href=\"javascript:void(0)\"  title=\" Seynnes OR, de Boer M, Narici MV. Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training.&nbsp;J Appl Physiol (1985). 2007;102(1):368-373. doi:10.1152\/japplphysiol.00789.2006\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4698-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4698-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Seynnes OR, de Boer M, Narici MV. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" rel=\"noreferrer noopener\">Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training<\/a>.&nbsp;J Appl Physiol (1985). 2007;102(1):368-373. doi:10.1152\/japplphysiol.00789.2006<\/span><\/p>\n\n\n\n<p>1-hour workout a day is considerable time to achieve the best results if you take care of the following things:<\/p>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Compound exercises<\/strong><\/li>\n\n\n\n<li><strong>Progressive Overload<\/strong><\/li>\n\n\n\n<li><strong>Nutrition<\/strong><\/li>\n\n\n\n<li><strong>Recovery<\/strong><\/li>\n\n\n\n<li><strong>Repetition<\/strong><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Compound Exercises<\/h3>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Compound exercises<\/a> work on several muscles simultaneously, such as squats, bench presses, dips, and pull-ups.<\/p>\n\n\n\n<p>Focusing mostly on compound movements allows you to train many muscles in a short time and helps you build strength faster.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4698\"><a href=\"javascript:void(0)\"  title=\" Paoli, Antonio et al. \u201cResistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.\u201d Frontiers in Physiology vol. 8 1105. 22 Dec. 2017, doi:10.3389\/fphys.2017.01105\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4698-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4698-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Paoli, Antonio et al. \u201c<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5744434\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5744434\/\" rel=\"noreferrer noopener\">Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength<\/a>.\u201d Frontiers in Physiology vol. 8 1105. 22 Dec. 2017, doi:10.3389\/fphys.2017.01105<\/span><\/p>\n\n\n\n<p>However, it doesn&#8217;t mean you should completely avoid <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7767\" rel=\"noreferrer noopener\">isolation exercises<\/a>, you should also integrate muscle-specific exercises, such as biceps curls, triceps extension, and leg curls to strengthen specific areas of your body.<\/p>\n\n\n\n<p>The above program is a good example of how to craft a well-designed 1 hour workout plan that combines <a href=\"https:\/\/thefitnessphantom.com\/compound-and-isolation-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14651\" rel=\"noreferrer noopener\">both compound and isolation movements<\/a> efficiently.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Progressive Overload<\/h3>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13462\" rel=\"noreferrer noopener\">Progressive overload<\/a> involves gradually increasing the load over time to stimulate hypertrophy.<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4698\"><a href=\"javascript:void(0)\"  title=\" Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007\/s00421-010-1735-9\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4698-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4698-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\" rel=\"noreferrer noopener\">Progression of volume load and muscular adaptation during resistance exercise<\/a>. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007\/s00421-010-1735-9<\/span><\/p>\n\n\n\n<p>You should try to increase the load as much as possible every week or two to challenge your muscles to work hard.<\/p>\n\n\n\n<p>If you can&#8217;t increase the weight, try to perform more sets or decrease the rest time between sets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nutrition<\/h3>\n\n\n\n<p>Muscles grow outside the gym when you feed your muscles the required amount of protein, carbs, and fats.<\/p>\n\n\n\n<p>Usually, 1.6\u20132.2 g\/kg\/day protein is recommended for a better physique <sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4698\"><a href=\"javascript:void(0)\"  title=\"Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review &#8211; National Institute of Health Database\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4698-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4698-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211; National Institute of Health Database<\/span>. For example, if you\u2019re 60 kg, you\u2019ll need to consume 120g of protein. You can take this quantity into different meals throughout the day (3\u20136 meals), including pre and post-workout meals. (See: <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener\">high protein foods<\/a>)<\/p>\n\n\n\n<p>On the other hand, 3\u20135 g\/kg\/day of carbs and 0.5\u20131.5 g\/kg\/day of fats are recommended.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recovery<\/h3>\n\n\n\n<p>Once you\u2019ve trained your muscles and consumed essential nutrients, it\u2019s time for recovery. Let your trained muscles recover for at least 48 hours. And get some quality sleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Repetition<\/h3>\n\n\n\n<p>Continue this routine for 3 months to see noticeable results. And after that, follow this <a href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" data-type=\"post\" data-id=\"4582\">five-day gym workout schedule<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-text-color has-background has-link-color wp-element-button\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/10\/Muscle-Building-1-Hour-Gym-Workout-Plan.pdf\" style=\"background-color:#19ffd1\">Download The Muscle Building 1 Hour Gym Workout Plan<\/a><\/div>\n<\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Bartolomei, Sandro et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men.<\/a>\u201d&nbsp;<em>Journal of Strength and Conditioning Research<\/em>&nbsp;vol. 35,6 (2021): 1520-1526. doi:10.1519\/JSC.0000000000003573<\/div><\/li><li><span>2<\/span><div> Seynnes OR, de Boer M, Narici MV. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" rel=\"noreferrer noopener\">Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training<\/a>.&nbsp;J Appl Physiol (1985). 2007;102(1):368-373. doi:10.1152\/japplphysiol.00789.2006<\/div><\/li><li><span>3<\/span><div> Paoli, Antonio et al. \u201c<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5744434\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5744434\/\" rel=\"noreferrer noopener\">Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength<\/a>.\u201d Frontiers in Physiology vol. 8 1105. 22 Dec. 2017, doi:10.3389\/fphys.2017.01105<\/div><\/li><li><span>4<\/span><div> Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\" rel=\"noreferrer noopener\">Progression of volume load and muscular adaptation during resistance exercise<\/a>. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007\/s00421-010-1735-9<\/div><\/li><li><span>5<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211; National Institute of Health Database<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you are a beginner and looking for a well-organized training plan for building strength and developing an aesthetic physique, you&#8217;ve come to the right place. I&#8217;m Murshid Akram, a fitness instructor, who helps people achieve their best fitness through my workout programs. In this article, I&#8217;ve shared a couple of 1-hour gym workout routines &#8230; <a title=\"Beginner&#8217;s 1 Hour Gym Workout Plan to Build Muscle W\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" aria-label=\"Read more about Beginner&#8217;s 1 Hour Gym Workout Plan to Build Muscle W\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[260],"tags":[441,463,374],"class_list":["post-4698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginner-workout","tag-beginner-workout","tag-free-workout-plan","tag-muscle-building"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4698","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4698"}],"version-history":[{"count":28,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4698\/revisions"}],"predecessor-version":[{"id":27055,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4698\/revisions\/27055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/4704"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}