A Simple Beginner's Routine

[all pro]

This routine should take roughly half an hour to forty minutes to complete?

There are only 2 work sets per exercise with a minute and a half rest interval. You shouldn't need more than 30 seconds to 1 minute in between the warm up sets.

[all pro]

I like it, but I would want to add chinups and dips, or at least alternate them with rows and curls.

IT'S A BEGINNERS ROUTINE. Don't screw with it. If you alternate the exercises how are you going to make the progression in reps from week to week?

[EPMD]

IT'S A BEGINNERS ROUTINE. Don't screw with it. If you alternate the exercises how are you going to make the progression in reps from week to week?

I agree with your point about progression being easier if you maintain consistency with your exercise selection. That said, I think chinups are a fundamental exercise that would benefit beginners more than curls would. My arms were pretty pathetic doing curls until I focused more on chinups.

[rustywalk]

nice work man, looks like a good workout program

[sardarji]

One concern I have is that is it preferable to do lower and upper body workouts together on the same day, as described in your program? Any side effects to this approach?

Secondly, how long do we follow this program? Do we stop it after a certain no of weeks or after we reach a certain weight level? I would assume after a certain stage, we need a more challenging and different routine?

thanks!

Sam

[Chuck_Melrose]

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Not bad.

But why not chins in place of curls just starting out?

[RipStone]

Any side effects to this approach?

Bigger muscles.

Secondly, how long do we follow this program? Do we stop it after a certain no of weeks or after we reach a certain weight level? I would assume after a certain stage, we need a more challenging and different routine?

thanks!

Sam

Keep using the program until you can no longer progress on it. That is, once you hit a plateau AND after resetting the weight back a few weeks, you still can not progress.

[rudd03]

I think I like this better that the Rippetoe. I don't feel like I'm working my arms at all with the rippetoe. Thanks

[noobNick]

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

cool workout...i wanna try it
slightly concerned though about doing BP and overhead press on the same day, 3 times a week. seems like alot of strain on shoulders.
also, how come there is an iso move for biceps and not for triceps? i feel like my bis get worked harder with back than my tris do with chest and shoulders.

[all pro]

cool workout...i wanna try it
slightly concerned though about doing BP and overhead press on the same day, 3 times a week. seems like alot of strain on shoulders.
also, how come there is an iso move for biceps and not for triceps? i feel like my bis get worked harder with back than my tris do with chest and shoulders.

Bi's and tri's are balanced at 4 sets each. Rows and curls, over head press and bench press. If not working triceps directly PROVES to be a problem then add a triceps press. Your shoulders will be fine. It's only 4 sets.

[noobNick]

Bi's and tri's are balanced at 4 sets each. Rows and curls, over head press and bench press. If not working triceps directly PROVES to be a problem then add a triceps press. Your shoulders will be fine. It's only 4 sets.

cool. that makes sense about the the bis and tris getting worked equally. i guess i could just thow a couple triceps sets in the routine on fridays or whatever. i look forward to giving this a try here in a few months

[Achay]

Hi all pro.

I have just started into weight training at home for the last few weeks, doing most of the lifts in your guide but have not had any real plan to follow as yet. Just lifting and always trying to increase it no real direction other than trying to lift heavier as often as I could.

I have a football injury at the minute but as soon as it heals and I return to training I shall be using your training method.

Thanks for the post, I have been trying to come up with a plan other than just lifting heavy as I can from reading a lot of forums. I'm Not so directionless now, much appreciated.

[all pro]

Hi all pro.

I have just started into weight training at home for the last few weeks, doing most of the lifts in your guide but have not had any real plan to follow as yet. Just lifting and always trying to increase it no real direction other than trying to lift heavier as often as I could.

I have a football injury at the minute but as soon as it heals and I return to training I shall be using your training method.

Thanks for the post, I have been trying to come up with a plan other than just lifting heavy as I can from reading a lot of forums. I'm Not so directionless now, much appreciated.

You're very welcome.

[Achay]

Hi again,

I have a few questions. For the squat is it Full Squat or just to parallell? And the site I use to check out new exercises I cannot find Over Head Press, is this similar to Military Press?

[all pro]

Hi again,

I have a few questions. For the squat is it Full Squat or just to parallell? And the site I use to check out new exercises I cannot find Over Head Press, is this similar to Military Press?

Over head press or military press is fine. For squats don't stop going down until your hips are lower than your knees.

[jgood]

Looks good for a hypertrophy workout .. but I agree with an earlier comment about lowering the rep ranges. Correct me if I'm wrong but wouldn't those rep ranges just promote growth? I guess thats good if that was your goal but usually as a beginner you would want to increase strength until you hit a wall or so and then maybe to growth then to strength or whatever you want at that point.

[all pro]

Looks good for a hypertrophy workout .. but I agree with an earlier comment about lowering the rep ranges. Correct me if I'm wrong but wouldn't those rep ranges just promote growth? I guess thats good if that was your goal but usually as a beginner you would want to increase strength until you hit a wall or so and then maybe to growth then to strength or whatever you want at that point.

For a beginner it wont make much of a difference. Rippetoe's Starting Strength will produce more strength gains. This program will split the gains between size and strength. A beginner WILL gain strength with this program.

[Orlando1234977]

I think this program is also a great choice for those finishing up Rippetoes and looking to add size. I think Rippetoes will add great strength for all new lifters, but size (muscle not fat) will only go so far on a low volume, low reps system for many lifters. Everybody will vary on this.

This program adds considerable volume, working different rep ranges, and based on different yet effective progression plan while using the best lifts.
Not to mention getting stronger in a different rep range. I'm going to start recommending it.

[FA702]

why do calf raises ... why not just do this

squat
bench press
barbell rows
military press
skull crusher
barbell curls

[Viper Six]

Give me a reason to follow this and not rippetoes.

[all pro]

Give me a reason to follow this and not rippetoes.

Only if you send me money. I don't get paid for anything that I do here and I'm not required to give you a reason.
How's that working for ya?

[Vermonta]

Only if you send me money. I don't get paid for anything that I do here and I'm not required to give you a reason.
How's that working for ya?

owned.

[Farley1324]

Give me a reason to follow this and not rippetoes.

You can't go wrong with either one.

Just pick one and DO IT.

[N@tural1]

Only if you send me money. I don't get paid for anything that I do here and I'm not required to give you a reason.
How's that working for ya?

Awesome!

[GuyJin]

AP,

Cash, cheque, or money order? I'm kinda leery 'bout sendin' cash through the mail--those 100-dollar bills sorta stick out on the scanner...

Seriously, a fine post and excellent advice. Even the longtime lifters should be looking at this. Basics rule!

[JoeShmoe]

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
.

When you say 4 sets, that includes the warmup sets? Initially, you said 2 work sets.

[CaptainGorgeous]

When you say 4 sets, that includes the warmup sets? Initially, you said 2 work sets.

2 warm-ups and 2 work sets probably.

The warm-ups seem really light though.

[MattT84]

Alright Im a beginner, and just tried this routine in today's trip to gym(2nd time ever).

I like the workout, and feel I am working the muscles I want to build, however the workouts werent as intense(I used 10% below my max.lift weights), when I was all done in 30 minutes, I still felt like I had alot of energy leftover, so I spent the next half hour working out using other machines until my body felt depleted.

Most likely a noob mistake on my part, but I was always taught "no pain, No gain". I plan to go to the gym every other day giving me 48 hours to replenish glycogen, I do plan to follow the workout until I can find my own routine where I work out specific muscles for a specific day of the week.

[CaptainGorgeous]

Alright Im a beginner, and just tried this routine in today's trip to gym(2nd time ever).

I like the workout, and feel I am working the muscles I want to build, however the workouts werent as intense(I used 10% below my max.lift weights), when I was all done in 30 minutes, I still felt like I had alot of energy leftover, so I spent the next half hour working out using other machines until my body felt depleted.

Most likely a noob mistake on my part, but I was always taught "no pain, No gain". I plan to go to the gym every other day giving me 48 hours to replenish glycogen, I do plan to follow the workout until I can find my own routine where I work out specific muscles for a specific day of the week.

The point of the 80% and 90% days is to allow recovery for the 100% day. It's a format used in many of Bill Starr's programs. If you keep adding volume on the 80% and 90% days, you defeat the purpose of the format of the program, and you will probably find it harder to progress. Just follow the routine how it's written.

[T-Rem-Endous]

NICE THREAD!

But wudnt it be better to go onto a split program!