This full-body workout routine for beginners will transform you into a zombie apocalypse survivor.
Only 30% of you will become a zombie apocalypse survivor, according to data from the Zombie Survival Quiz.
A little over 30% of you have a chance at survival, and 40% of you will have no chance of surviving a zombie outbreak.
Fortunately, you still have time to train and changes those odds!
This full-body workout for beginners will give you an entire week of effective workouts to prepare you for the apocalypse.
After just 30 days, you’ll notice significant strength improvements.
In no time at all, you will be ready to become a zombie apocalypse survivor!
Don’t just sit back and hope for the best.
Being a beginner can suck, but if you train the right way, you’ll transition from beginner to expert in no time.
Your progression will be determined by how diligently you stick to your workouts.
You may be tempted to vary up your workouts and “shock” your muscles, but stick to these basic workouts when just beginning weight lifting.
This full-body workout routine for beginners is full of fundamental exercises used by novices and pros alike—the only difference is in how well you master each exercise.
Hope for the best and prepare for the worst—that is how you survive!
5-Day Split Full-Body Workout Routine for Beginners
This Fallout Fitness 5-Day Split Full-Body Workout Routine for Beginners is simple:
- 3-4 exercises each day
- 3 sets of each exercise
- 4-6 rep range
- 2-3-minute rest between each set
- 2-3 warmup sets
- Do the compound exercises first
Pretty simple, right?
This style of weight lifting is known as Progressive Overload.
Progressive Overload – Essentially, you lift the heaviest weight you can within the 4-6 rep range. Once you lift more than 6 reps in a set, you add weight. When you again exceed 6 reps at the new given weight, you add more weight. You continue this cycle until…well, you take over the world.
Let’s get right into it.
Monday Workout: Chest Day
- Warmup (2 sets)
- Dumbbell Bench Press (3 sets)
- Incline Dumbbell Bench Press (3 sets)
- Dips < Weighted Dips (3 sets)
You’ll be starting with dumbbell exercises. Since you’re a beginner, we want to keep you nice and safe while you build your confidence and power.
Feel free to do incline dumbbell bench press first if you’d prefer. Whichever exercise you do first is the exercise you’ll likely see the quickest progression.
Start with bodyweight dips. Once you can do 15-20 dips, begin doing weighted dips.
Start with just 10 lbs., then follow the progressive overload method.
Tuesday Workout: Back Day
- Warmup (2 sets)
- Deadlifts (3 sets)
- Dumbbell Rows (3 sets)
- Pull-ups < Weighted Pull-ups (3 sets)
Deadlifts are an amazing full-body workout but don’t avoid it just because it’s an “expert” exercise.
Start light and work your way up with correct form. Form is everything—so focus on getting the form down before adding significant weight.
If you need to start by deadlifting the bar with no weights, no problem. Add weight slowly and you’ll progress at a consistent pace.
Look at my deadlift progression over the past 10 months. It’s slow and steady, but I’ve made a lot of progress.
Do single-handed dumbbell rows to begin building your back muscles and learning the form. In the future, you’ll move on to barbell rows, but start with the dumbbells in the beginning.
Your pull-up progression will be similar to your dips.
Start with bodyweight pull-ups. Once you can do 10-15 consecutive pull-ups, begin adding weight.
Start with 10 lbs. and begin the progressive overload training.
Wednesday Workout: Shoulder Day
- Warmup (2 sets)
- Dumbbell Seated Overhead Press (3 sets)
- Side Lateral Raise (2 sets)
- Front Lateral Raise (2 sets)
- Dumbbell Bent-Over Reverse Fly (3 sets)
Many people neglect to work all three deltoids heads when shoulder training.
So this workout contains a compound movement (overhead press) and then three additional targeted exercises to work all of your shoulder muscles.
If the dumbbell lateral raises are too heavy with two dumbbells, try doing one shoulder at a time. Go through the movement with one arm while the other arm balances against something sturdy (wall, squat rack, person, etc.).
Thursday Workout: Leg Day
- Warmup (2 sets)
- Barbell Squat (3 sets)
- Hamstring Curls (3 sets)
- Leg Press (3 sets)
- Calf Raises (3 sets)
Start light with your squats until you get the form down. Don’t be one of those guys lifting massive amounts of weight and only going down 6 inches.
I like this progression because it’ll save you valuable time at the gym—once you get the leg press machine, use it for your 3 sets, then add additional weight to begin your calf raises.
Friends don’t let friends skip leg day! I’m trying to be a friend…
Friday Workout: Arm Day
You work your arms throughout the week with many of your compound exercises (bench press, overhead press, rows, etc.).
But to target your bicep and tricep muscles, you can perform some additional exercises.
- Bicep Warmup (2 sets)
- Dumbbell Hammer Curls (3 sets)
- Tricep Warmup (2 sets)
- Close-grip Tricep Press (3 sets)
- EZ-Bar Curl (3 sets)
- Tricep Rope Pull-Down (3 sets)
The close-grip tricep press is great for building explosive power because it’s an easy exercise to go heavy.
You might be tempted to go for higher repetitions on arm exercises, but stay within the 4-6 rep range and really focus on volume.
Focus on full-range of motion. Especially with bicep exercises, many lifters fail to work the entire muscle.
Don’t Forget Your Abs
Your abs will get a great workout from all of the compound exercises you’ll be doing (squats, deadlifts, bench press, overhead press), but you can do additional isolation exercises to specifically target your core muscles.
Do ab isolation workouts 2-3 times a week. I like to do mine on Chest and Arm Day because I feel like my abs aren’t quite as fatigued from my workouts.
I prefer to do high-intensity ab exercises with resistance training incorporated.
Don’t get stuck doing hundreds of crunches just to feel the burn. Strong, chiseled abs are built similar to the rest of your muscles—through progressive overload.
I have a couple weighted ab exercises I like to do that work well with progressive overload training:
- Weighted Hanging Leg Lifts
- Decline Crunches with Plate
- Kneeling Cable Rope Ab Pulldowns
A great way to work your abs is by combining resistance training exercises with high-intensity exercises.
Do one of these weighted ab exercises, then go straight into a bodyweight ab workout, then straight into another bodyweight ab workout.
- Weighted Hanging Knee Raises
- Bicycle Crunches
- Captain’s Chair Leg Raises
- Repeat cycle 3x
- Hanging Leg Raises
- Russian Twists
- Repeat 3x
Remember to continue progressing in each of your ab exercises.
If you did landmines with 30 lbs., try to build up to 6 reps for 3 sets and then add additional weight.
Become a Zombie Apocalypse Survivor
Reading this 5-Day Split Full-Body Workout Routine for Beginners is great, but it’s completely worthless if you don’t take action.
Seriously, getting started is the hardest part of this workout program. Because after you see the results, you’ll be addicted to progressive overload training.
You’ll look forward to your next workout. You’ll want to get stronger each week!
The apocalypse needs more survivors…
Will you become a zombie apocalypse survivor?