Workout Plan

Beginner or Transition Time Workout Plan

confident sportsman resting after training in gym

If you are new to lifting or are needing a workout program to follow between strength or hypertrophy cycles, this plan may be exactly what you need!

This workout can also be found at The Human Fit Project.

This plan is not affected by your level of fitness. While it was initially created as a “Transition” for intermediate and advanced athletes to use as a period of training between programs, a beginner can see great results too.

For the intermediates: when you’re bulking up during the winter, you traditionally take longer rest periods (around one-to-two minutes or more) between exercises so your body can recoup completely. Once spring comes around, you’re probably looking to shift gears to trim up for summer, which typically requires full-blown high-intensity training. While some may respond very well to a complete change in their training, others may need a transition period to ensure appropriate recovery and preparation. You can use these workouts for 1 to 4 weeks before entering your new programming.

For beginners: working out is relatively new, if not entirely new for you. Considering the exercises are basic, and the volume (or amount of work) is a bit lower, this is a good option for building up a base of strength and size without overwhelming your body initially.


Complete each workout with a day of rest in between. (one day on, one day off) Intermediates and advanced athletes can follow this anywhere between 1 and 4 weeks before jumping into their new program. Beginners should follow this plan for 4-8 weeks. They should also cut 1-2 sets of each exercise in the first few weeks.

The Chest, Triceps, and Abs Workout

Bench Press 5 x 10 rest 45 sec

Push Up 3 x 10, rest 45 sec

Dip 3 x 10 rest 45 sec

Cable Woodchop 3 x 10-20 rest 45 sec

Hanging Leg Raise 3 x 10-20 rest 45 sec

The Back and Biceps Workout

Deadlift 5 x 10 rest 45 sec

Bent-over Row 3 x 10 rest 45 sec

Lat Pulldown 4 x 15 rest 45 sec

Dumbbell Row 3 x 10 rest 45 sec

Seated Cable Row 3 x 10 rest 45 sec

Cable Pullover 4 x 20 rest 45 sec

Barbell Curl 4 x 15 rest 45 sec

The Legs, Shoulders, and Abs Workout

Glute Bridge 3 x 15 rest 45 sec

Plank 3 x 10 rest 45 sec

Squat 5 x 12 rest 45 sec

Goblet Squat 3 x 10 rest 45 sec

Split Squat 3 x 10 rest 45 sec

Overhead Press 4 x 12 rest 45 sec

Dumbbell High Pull 3 x 10 rest 45 sec

Shrug 4 x 15 rest 45 sec

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