BEGINNER WORKOUT ROUTINE

So you're new to lifting? And you want a basic split that will introduce you to simple movements and get you motivated for the gym?

Then look no further!

THE ROUTINE

  • Sunday - Yoga/Walking
  • Monday - Push
  • Tuesday - Yoga/Walking
  • Wednesday - Pull
  • Thursday - Yoga/Walking
  • Friday - Legs
  • Saturday - Yoga/Walking

 

The Yoga or Walking is straightforward; simply perform 1 of those activities for 20 - 30 minutes just to get your blood pumping and burn some calories. Low intensity exercise like this is used by many natural bodybuilders and for great success.

As for the lifting workouts, do them as follows:

 

Push

  • Bench Press
    • Warm Up (stretching and sets)
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Overhead Press
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Dip
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

Pull

  • Deadlift
    • Warm Up (stretching and sets)
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Chin Up
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Barbell Row
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

Legs

  • Back Squat
    • Warm Up (stretching and sets)
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Bulgarian Split Squat
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

 

  • Mason Twist
    • Set #1 - 5-7 reps
    • Set #2 - 5-7 reps
    • Set #3 - 5-7 reps

BREAKING IT DOWN

First and foremost, click here for my video on how to warm up for your workouts. It's critical that you're properly warmed up for each of these workouts, especially the weightlifting ones.

This routine is relatively simple. You're going to spend 3 days a week in the gym performing heavy, compound weightlifting. These exercises will do more than just burn calories during your time at the gym; they will enable you with a metabolic and hormonal boost that will help you both burn fat and build muscle.

Rest 3-4 minutes between sets for these exercises. Rest is essential, especially for these movements: Deadlifts, Squats, Overhead Press, and Bench Press these use your entire body.

Now maybe you're a true beginner at some of these movements; maybe you can only do 3 sets of 3 reps for Pull Ups. Even if that's the case, go for it! Just focus on your form and the proper range of motion. Heavy lifting is not going to injure you if you're performing the movements correctly. That being said, once you get strong enough, I would focus on on the 5-7 rep range. This range is a bit more ideal for hypertrophy and overall fitness. Also, some movements I'd never go heavier than 5 reps on. I would never bother testing my 1 rep max or 2 rep max on Dips, for example (if I did I might tear a chest muscle).

MOVING ON

So when would be an appropriate time to move past this routine? When are you finally an intermediate lifter?

Well, I'd say your numbers should be the following:

  • 0.65x bodyweight Overhead Press
  • 1x bodyweight Bench Press
  • 1.5x bodyweight Squat
  • 2x bodyweight Deadlift

Once you reach this point, it's safe to call yourself an intermediate lifter. And at that point, you can move on to something more advanced.