🏋️‍♂️ Part 2: My Beginner Workout Plan – Building Strength from Zero

So here I am: a 17-year-old kid who made the decision to stop being skinny and start getting strong.

But after that decision, I was stuck with a question:
Where the hell do I start?

I didn’t know anything about training. I didn’t grow up playing sports, and I’d never stepped foot into a gym before. I was worried I’d make a fool of myself – lifting wrong, using machines incorrectly, or just looking completely lost.
And honestly, that fear almost stopped me from walking in on Day 1.

But I reminded myself why I was doing this: not to impress anyone else, but to become stronger – for me.

💡 Step 1: Keep It Simple
I spent a few days researching and realized that as a beginner, I didn’t need anything fancy. I didn’t need a 6-day split, supersets, or 100 different machines.

What I needed was consistency, proper form, and compound movements – exercises that train multiple muscles at once.

📅 My 3-Day Full Body Routine (Beginner-Friendly)
I train 3 times a week – usually Monday, Wednesday, and Friday – so I always have a rest day in between. Here's the plan I use:

✅ Day 1 – Strength Foundation
Squats – 3 sets of 8–10 reps

Bench Press – 3 sets of 6–8 reps

Bent-Over Barbell Row – 3 sets of 8 reps

Plank – 3 rounds, 30–60 seconds

✅ Day 2 – Pull Focus
Deadlifts – 3 sets of 5–6 reps

Pull-Ups (or Assisted) – 3 sets to failure

Seated Cable Row – 3 sets of 10 reps

Dumbbell Curls – 3 sets of 10 reps

✅ Day 3 – Push & Legs
Leg Press – 3 sets of 10 reps

Overhead Dumbbell Press – 3 sets of 8 reps

Dumbbell Side Lateral Raises – 3 sets of 12 reps

Tricep Pushdowns – 3 sets of 10 reps

Hanging Knee Raises – 3 sets to failure

🧠 My Mindset in the Gym
The hardest part wasn’t the weights. It was fighting the self-doubt.

I used to think everyone was watching me. I was scared I’d mess up. But the truth is – most people are focused on their own workout. No one really cares if you’re lifting the bar with no plates. In fact, I’ve had strangers offer tips or just give me a nod of encouragement.

And honestly? That means a lot.

I focus on form over ego. I'd rather squat 30 kg with perfect form than hurt myself trying to impress people who don’t matter.

📱 How I Track Progress
I use my phone’s Notes app to log my workouts.

I record myself (discreetly) to check form.

I keep a list of my best lifts and try to beat them every 2–3 weeks.

And I take progress pictures – even if they feel awkward now. One day, I’ll be glad I did.

🔄 The Bigger Picture
This workout plan isn’t permanent. It’s just the start – something I can do consistently while building strength, skill, and confidence. After 8–12 weeks, I’ll tweak things, maybe switch to an upper/lower split, or add volume. But for now, it’s working – and more importantly, I’m showing up.

→ In Part 3, I’ll break down how I’m eating – because skinny guys like me? Lifting is only half the battle. Eating enough is where the real gains happen. 🍽️