Advice for a Program to build ripped muscle tone for somewhat beginner

[thomasalan53]

I recently bought p90x2 to get ripped before summer and now after week 2 I’m sending it back for a refund because it doesn’t fit my needs. I am 5’9” 140 pounds and 19 years old. Athletic but skinny with not much muscle tone will add pictures of non-flex and flex. So now after advice from the forum to hit the gym and bulk I need workout routine advice I have searched and found help but need advice from some experience to tell me a little better fit for me. I’m going to post what another post suggested for beginners but with my goals being to really get a ripped figure and nice tone lean body would like a little fine tuning advice.
A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work


A rotation that hits each bodypart once every 4-5 days.

1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


Another rotation that hits each bodypart once every 4-5 days but using a little more volume.

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off


A simple 4 day upper/lower.

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10

Should I follow one of these and if so which one? Like I said before I obviously want to get stronger but more so want the look and I know both are hand in hand but I want a program that gets results fast with big gains. I can handle intense that’s what I like. Not bragging at all but example this Dec with no training at all I up and ran the St Jude half marathon in 2:13:59 and would have been faster but stayed with my mom when she took bathroom breaks and stopped for water breaks, next year going to train and goal is to get it in under 1:40:00.

[Wildtim]

You didn't need to cut and past the whole sticky, we've all seen it.

That said I would look up either All pros simple beginner routine or Starting Strength. You have to have muscles before you can look ripped. Build them first.

[thomasalan53]

You didn't need to cut and past the whole sticky, we've all seen it.

That said I would look up either All pros simple beginner routine or Starting Strength. You have to have muscles before you can look ripped. Build them first.

Yeah sorry about that I just thought it would be easy reference to have it on the post. And no shot at you but im not dumb I know I ave to get muscle 1st thats where I am asking for the advice on which program I should follow and here are pictures of me now non-flex and flex.

[Tommyobrien]

As Wildtim said, SS would be a good place to start...if you start lifting weights just to gain mass, you're not going to be strong enough initially to experience those gains you want

[tim78861]

Ive been having success, seeing gains and working with this routine if you're into the FBW approach. Allpros works as well but this is a weight progression of 2.5lbs to the bar every session. Everything is 2x12 and after 2 weeks I will be training in the 9 rep range. Here it is
Pullups - compression set of 20 reps
Squats
Bench
Romanian Deadlift
Overhead Press (standing)
Curls
Dips(weighted)
Standing calf
Rack Chins-1 to fail
So about 17 sets a workout. You test your 12 rep max and start at 80% of it so by the first two weeks you are at your true max. Focus on form most importantly of course. But honestly I would go with Allpro's or SS depending on your goals. Your goals seem more suited toward a fullbody workout(allpros) as my goal is similar. Good luck.

[DCSpartan]

Go with starting strength.