BEGINNER

GYM GUIDE
How to: Everything

N A T A L E E B F I T N E S S . C O
 C O N T E N T S

Page 1: Gym words

Page 2: Your goals and length of training

Page 3: Creating a workout plan

Page 4: Workout split to try

Page 5: Compound exercises & Isolation exercises

Page 6: Beginner upper body & lower body exercises

Page 7: Cardio exercises

Page 8: Cardio before or after weights

Page 9: Gym bag essentials

Page 10: There’s nothing you cannot do

 Gym Words
A MRAP
AS MANY REPS AS POSSIBLE
completing the maximum amount of
B ULKING
Increasing the amount of calories you eat for
a period of time
repitions of an exercise as you can

C OMPOUND EXERCISE
An exercise that targets multiple muscle
groups (e.g. lunges)
D ROP SET
Completing an exercise multiple times, but
reducing the weight each time, with no rest
in between.

F REE WEIGHTS
Completing an exercise multiple times, but
reducing the weight each time, with no rest
in between.
H IIT
High Intensity Interval Training’. Quick,
intense bursts of exercise with very short
recovery time, burning high calories during
and after your workout

M ACROS
Short for macronutrients.
The 3 macros are: Protein, Carbs and Fats
M IND-MUSCLE
CONNECTION
Focusing on the muscle you’re using when
training

R EPETITIONS
Repeating an exercise
S ETS/SUPERSET
Set: specified number of reps of one exercise type

Superset: A combination of two exercises back to

back with a short rest period in between

W HEY
Protein from whey, a by-product of cheese
production, used as a dietary supplement in a
powder form
Two important questions
WHAT ARE YOUR GOALS?

LOSE WEIGHT BUILD MUSCLE

BOTH

Knowing what your goals are will allow you to shape

HOW exactly you train.

HOW LONG DO YOU HAVE TO TRAIN?

30 MINS 1HR 30+

1 HOUR

Knowing how much time you can devote to training will

help you set out your workout plan and rest times.

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 Creating a
workout plan

1
WHAT’S YOUR GOAL?
BUILD MUSCLE
GET STRONGER
BURN FAT AND BUILD MUSCLE

2 ESTABLISH A WORKOUT SPLIT

WHAT MUSCLES WILL YOU BE
TRAINING ON WHICH DAYS?

3 CHOOSE YOUR EXERCISES

WHAT COMPOUND LIFTS AND ISOLATION
EXERCISES WILL YOU BE DOING?

4 CHOOSE YOUR SETS AND REPS

CERTAIN GOALS REQUIRE SPECIFIC
SET AND REP RANGES

5 LEARN HOW TO PROGRESS

FOCUS ON PROGRESSIVE OVERLOAD
(INCREASING THE WEIGHTS YOU’RE USING)

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 Example
workout split
M O N D A Y
Lower body - Quads & Calves

T U E S D A Y
Upper body - Back & Shoulders & Arms

W E D N E S D A Y
REST

T H U R S D A Y
Lower body - Glutes & Hamstrings

F R I D A Y
Cardio & Core

S A T U R D A Y
REST

S U N D A Y
Full body or Rest
Compound exercises
vs. Isolation exercises
COMPOUND EXERCISES ARE
EXERCISES THAT WORK MORE THAN
ONE MUSCLE GROUP.

Example:
Squats work your legs & glutes
Deadlifts work your legs & back

ISOLATION EXERCISES ARE EXERCISES

THAT WORK ONLY ONE SPECIFIC
MUSCLE GROUP.

Example:
Leg extension work your legs
Glute bridges work your glutes (bum)

RECOMMENDED
2 COMPOUND LIFTS
3 - 4 ISOLATION EXERCISES
(PER WORKOUT)

EXAMPLE (LEG DAY)

Barbell squat COMPOUND

Dumbell lunge EXERCISES

Cable kickbacks
Leg extension ISOLATION
EXERCISES
Goblet squat

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 Beginner lower body
exercises
FORWARD LUNGE HIP THRUST
REVERSE LUNGE GLUTE BRIDGE

SQUAT
ROMANIAN DEADLIFT

Beginner upper body

exercises
BICEP CURL
BENT-OVER ROW HAMMER CURL
BENT-OVER FLY

SHOULDER PRESS
ARNOLD PRESS

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 Cardio exercises
Treadmill - A machine that focuses on cardiovascular strength.
You can alter the speed and incline.

Stairmaster/stepper - Similar to the treadmill but with steps.

You can also alter the speed.

Elliptical cross trainer - A low impact machine that targets both

your upper and lower body simultaneously.

Exercise bike - A sit down machine that targets all your leg
muscles. Lower impact.

Rowing machine - Mimics the movement of a rower. Works

upper body, your core and lower body.

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 Should you do
cardio BEFORE or
AFTER weights?
IF YOU WANT TO TO BURN FAT & LOSE WEIGHT

A F T E R
IF YOU WANT TO TO BUILD STRENGTH & MUSCLE

A F T E R
IF YOU WANT TO TO BUILD ENDURANCE

B E F O R E

Cardio after weights is important so you don’t use all your energy
before lifting weights.

Lifting weights requires a lot of energy, so leave cardio for after!

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GYM BAG ESSENTIALS
HEADPHONES

RESISTANCE BANDS

WATER BOTTLE

GYM GLOVES

TOWEL

DEODRANT
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 The gym can feel a little
overwhelming sometimes but
remember ALWAYS, there’s
nothing you cannot do and
you’re amazing at
everything. Go into the gym
with that mindset and you’ll
be just fine!

Nataleebfitness

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