The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.
The Rep Goal Progression
These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.
The Fullbody Routine
You run it with the standard rest day between the training days, taking two days off after each round.
Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps
Wide-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each
Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each
The Upper/Lower Split
Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...
Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each
Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each
Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each
Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each
The Upper/Lower/Pull/Push/Legs Split
Upper/Lower/Off/Pull/Push/Legs/Off and repeat
Upper Day
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Lower Day
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each
Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps
Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps
Leg Day
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each
Hope you'll enjoy these programs and I'm all ears for your response.
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