By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
Welcome to your 30-day beginner gym challenge! I’m Will Duru, and with over 10 years of experience in strength training and optimising recovery, I’m here to guide you through this life-changing journey. This program is designed to help you lose 5kg in 30 days while building muscle, developing healthy habits, and creating a sustainable fitness routine. We’ll focus on a 5-day workout split that combines strength training with cardio and functional exercises, along with a detailed nutrition plan to maximise your fat loss results.
This challenge is built around a structured 5-day workout split that targets all major muscle groups throughout the week. Research shows that split-body routines are highly effective for beginners because they allow you to focus on specific muscle groups each day, which reduces overwhelm and increases motivation [4]. You’ll train five days per week with two rest days to allow your body to recover and grow stronger.
The 30-Day Beginner Challenge: A 5-Day Workout Split
This program features one-hour workouts each day. Always warm up before each session with 5-10 minutes of light cardio and dynamic stretching, and cool down afterward with static stretching.
Day 1: Chest and Back (Push/Pull)
Exercise | Sets | Reps | Weight | Rest Period |
Bench Press (Dumbbell or Barbell) | 3 | 8-12 | Start with a light weight to master the form | 60-90 seconds |
Bent-Over Row (Dumbbell or Barbell) | 3 | 8-12 | Start with a light weight to master the form | 60-90 seconds |
Incline Dumbbell Press | 3 | 10-15 | Choose a weight that challenges you | 60 seconds |
Lat Pulldown | 3 | 10-15 | Choose a weight that challenges you | 60 seconds |
Push-Ups (on knees if needed) | 3 | To failure | Bodyweight | 60 seconds |
Seated Cable Row | 3 | 12-15 | Choose a weight that challenges you | 60 seconds |
Day 2: Shoulders, Biceps, and Triceps (Push/Pull)
Exercise | Sets | Reps | Weight | Rest Period |
Overhead Press (Dumbbell or Barbell) | 3 | 8-12 | Start with a light weight to master the form | 60-90 seconds |
Bicep Curls (Dumbbell or Barbell) | 3 | 10-15 | Choose a weight that challenges you | 60 seconds |
Tricep Dips (on bench) | 3 | 10-15 | Bodyweight | 60 seconds |
Lateral Raises (Dumbbell) | 3 | 12-15 | Choose a light weight to focus on form | 60 seconds |
Hammer Curls (Dumbbell) | 3 | 12-15 | Choose a weight that challenges you | 60 seconds |
Tricep Pushdowns (Cable Machine) | 3 | 12-15 | Choose a weight that challenges you | 60 seconds |
Day 3: Hamstrings, Quads, and Glutes (Legs)
Exercise | Sets | Reps | Weight | Rest Period |
Squats (Bodyweight or Goblet Squat) | 3 | 8-12 | Start with bodyweight or a light dumbbell | 60-90 seconds |
Romanian Deadlifts (Dumbbell) | 3 | 10-15 | Start with a light weight to master the form | 60-90 seconds |
Lunges (Bodyweight or Dumbbell) | 3 | 10-15 per leg | Start with bodyweight | 60 seconds |
Leg Press | 3 | 12-15 | Choose a weight that challenges you | 60 seconds |
Glute Bridges | 3 | 15-20 | Bodyweight | 60 seconds |
Calf Raises | 3 | 15-20 | Bodyweight or with dumbbells | 60 seconds |
Day 4: Cardio with Intervals (Zone 2, Zone 3, and HIIT)
This day is dedicated to cardiovascular health and fat burning. Spend 60 minutes on a cardio machine of your choice (treadmill, elliptical, bike, or rower).
Workout Structure:
- Warm-up: 5 minutes easy pace
- Zone 2: 20 minutes at a pace where you can hold a conversation
- Zone 3: 15 minutes at a more challenging pace where conversation is difficult
- Intervals: 15 minutes alternating between 1 minute high intensity and 1 minute recovery
- Cool-down: 5 minutes easy pace
Day 5: Functional Training (Legs, Chest, Back, and Core)
This day focuses on bodyweight and functional exercises that build real-world strength and burn serious calories.
Exercise | Sets | Reps/Duration | Weight | Rest Period |
Sled Push | 4 | 20 meters | Moderate weight | 90 seconds |
Kettlebell Farmer’s Walk | 4 | 30 meters | Challenging weight | 60 seconds |
Battle Ropes | 4 | 30 seconds | Bodyweight | 60 seconds |
Box Step-Ups | 3 | 12 per leg | Bodyweight or light dumbbells | 60 seconds |
Plank | 3 | 45-60 seconds | Bodyweight | 45 seconds |
Mountain Climbers | 3 | 20 reps | Bodyweight | 45 seconds |
Russian Twists | 3 | 20 reps | Bodyweight or light weight | 45 seconds |
Nutrition Plan: Lose 5kg in 30 Days
To lose 5kg in 30 days, you need to create a calorie deficit while maintaining high protein intake to preserve muscle mass. Let me show you exactly how to do this if you weigh 85kg and want to reach 80kg.
Your Daily Calorie and Macro Targets
To lose 5kg of fat, you need to create a total deficit of approximately 38,500 calories over 30 days. This means a daily deficit of about 1,283 calories. For an 85kg person training five days per week, your maintenance calories are roughly 2,788 calories per day. To achieve your goal, you should aim for 1,500 calories per day.
Here’s your daily macro breakdown:
Macronutrient | Grams | Calories |
Protein | 187g | 748 calories |
Fat | 42g | 376 calories |
Carbs | 95g | 381 calories |
The high protein intake (2.2g per kg of body weight) is crucial. It helps preserve your muscle mass while you’re in a calorie deficit, keeps you feeling full, and has a higher thermic effect than carbs or fats [3]. This means your body burns more calories just digesting protein.
Track Everything with MyFitnessPal
The key to success is tracking your nutrition accurately. I recommend using MyFitnessPal to log every meal and snack for the full 30 days. Here’s how to set it up:
- Download MyFitnessPal and create an account
- Enter your stats: Current weight (85kg), goal weight (80kg), and activity level
- Set custom macros: Go to settings and manually enter 187g protein, 42g fat, and 95g carbs
- Log everything: Use the barcode scanner for packaged foods and measure portions accurately
- Track daily: Make it a habit to log your meals right after eating
Consistency is everything. Studies show that people who track their food intake lose significantly more weight than those who don’t. The act of logging makes you more aware of what you’re eating and helps you stay accountable to your goals.
Supplements to Boost Your Results
While proper nutrition is the foundation, certain supplements can help you achieve your goals faster. For this 30-day challenge, I recommend two key supplements:
Clear Whey Protein: When you’re in a calorie deficit, getting enough protein can be challenging. Supplementing with whey protein, especially after a workout, can significantly enhance muscle retention and strength gains during fat loss [1]. Clear whey is a lighter, more refreshing alternative to traditional milky protein shakes, making it easier to consume when you’re watching your calories. Aim for one scoop (20-25g protein) post-workout.
Creatine: Creatine is one of the most researched and effective supplements for maintaining strength and power output during a calorie deficit. Taking 3-5 grams of creatine daily can help you lift heavier and perform more reps, which is crucial for preserving muscle mass while losing fat [2]. Don’t worry about water retention—any initial weight gain from creatine is just water in your muscles, not fat.
Track Your Progress with the 12Reps App
To get the most out of this 30-day challenge, I highly recommend using the 12Reps app as your workout tracker. You can build this entire routine in the app by navigating to ‘Build Your Routine,’ where you can select all the exercises from this workout program. The app’s stopwatch feature helps you monitor your rest periods precisely, ensuring you stick to the plan.
The 12Reps app offers unlimited access to personalised, smart-driven workouts with comprehensive progress tracking. You get access to expert-designed routines and content, and you can track and log your workouts easily. Log your weights, reps, and sets after every exercise. The app even features the ability to share your personal best (1RM) on social media to celebrate your wins with friends.
With over 1,500 exercise demos performed by certified personal trainers, you’ll never be confused about proper form. You can pre-plan your workouts and save them for later, making it easy to stay consistent. Download the app for free trial and take your fitness journey to the next level.
The Importance of Consistency and Recovery
Remember, this is a 5-day-per-week program with 2 rest days. Rest is when your body actually builds muscle and burns fat. Don’t skip your rest days—they’re just as important as your training days. Resistance training is medicine; it can increase lean muscle mass, boost your metabolism by 7%, and improve your overall health in numerous ways [3]. Ten weeks of consistent training can increase lean weight by 1.4kg and reduce fat weight by 1.8kg, so imagine what you can achieve in just 30 days with the right nutrition plan.
Stay consistent, track your nutrition religiously, push yourself in the gym, and trust the process. In 30 days, you’ll not only lose 5kg but also build a lasting habit that will transform your life. Let’s get started!
References
[1] Park, Y., Park, H. Y., Kim, J., Hwang, H., Jung, Y., Kreider, R., & Lim, K. (2019). Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. Journal of Exercise Nutrition & Biochemistry, 23(2), 34–44. https://pmc.ncbi.nlm.nih.gov/articles/PMC6651693/
[2] Mills, S., Candow, D. G., Forbes, S. C., Neary, J. P., Ormsbee, M. J., & Antonio, J. (2020). Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients, 12(6), 1880. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353308/
[3] Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://pubmed.ncbi.nlm.nih.gov/22777332/
[4] Pedersen, H., Fimland, M. S., Schoenfeld, B. J., Iversen, V. M., Cumming, K. T., Jensen, S., Saeterbakken, A. H., & Andersen, V. (2022). A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC sports science, medicine & rehabilitation, 14(1), 87. https://pmc.ncbi.nlm.nih.gov/articles/PMC9107721/
