Thinking about finding a good gym and starting to hit the weights? Good, I’m here to help steer you in the right direction. This workout routine is designed for the beginner to develop a good base of strength from using big compound movements and assistance isolation movements. This is going to create a useable and aesthetic physique. So grab your log book and let’s get to work. A sample workout schedule is shown below:
- Monday: Workout A
- Tuesday: OFF
- Wednesday: Workout B
- Thursday: OFF
- Friday: Workout C
- Saturday: OFF
- Sunday: OFF
Ideally having one day off between each session is going to give you proper time to recover and be ready for the next session so if your days don’t line up exactly like above, that’s okay.
Progressive Overload
In order for you to get the most out of this workout, you’re going to have to push yourself to do more weight or more reps every session. What I mean is that every time you go to the gym, you need to strive to add another 5 pounds to the bar for that exercise. If you cannot hit all of the reps in a given set due to the weight being too heavy and you fatigue out, keep the same weight and strive to hit the set and rep goal for that exercise.
The only way you’re body is going to grow and get stronger is by forcing your body to adapt. You’ll never get the body you want from doing the same weight every session.
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3 | 8 |
| Shrugs | 3 | 15 |
| Seated Rows | 4 | 8 |
| Concentration Curls | 4 | 12 |
| Hammer Curls | 4 | 12 |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 8 |
| Incline Dumbbell Bench Press | 3 | 8 |
| 1 Arm Dumbbell Rows | 4 | 8 |
| Tricep Extensions | 4 | 12 |
| Skull Crushers | 4 | 12 |
| Workout C | ||
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8 |
| Walking Dumbbell Lunges | 4 | 10 |
| Straight Leg Deadlifts | 3 | 8 |
| Seated Barbell Overhead Press | 3 | 8 |
| Face Pulls | 4 | 15 |
If you have any other questions feel free to leave them below and I will get back with you as soon as possible. Also check out 1 Sentence Answers to 30 Muscle Building Questions!
My question is in reference to the amount of weight to use for the different plan. Say for instance Arms:
I have graduated to the 25lb dumbell but my left side is rather weak.(ACL issues (knees) ) Would resistance bands be more appropriate for me ? I hear the bands are not worth waisting on. Don’t want to sound like a ” woose” but I want to also be safe.
Using bands is ok, they are a different type of resistance than dumbbells which can be good and bad. I use bands for small muscle work and for specific big lifts so there’s no reason why you shouldn’t invest in some if you can. I would suggest checking out EliteFTS they usually have great deals and that’s where I got my pack from. With Christmas coming up I think there are a lot of specials going on.
If you are weaker on one side, I would suggest possibly using a dumbbell only workout like the one here which will let you focus more on your weaker side. I would invite you to use the weight that your weaker side can support for both sides. This is going to give your body a chance to try to build some strength and muscle back on the weaker side and help you get balanced. I had ankle surgery a couple of years ago and I still favor my stronger side. It’s creating some tough form flaws, so spend the time to get things right and balanced.
If you have any other questions feel free to ask!
Cutty
Hey Cutty! I’ve been doing your 4 day training program and have modded my diet and I have to say thank you. It works great. Strength in all my major movements are up and i actually dropped 12lbs of fat… Not to mention i love the training it self. Now my wife want to get back into it and I’m not to sure what to recommend… I’ve been training a looooooonnnnnggggg time but you’re the expert. Is this begginer program good for a woman as well? She wants to tone up, and build strength. She mostly does cardio when she trains…. That myth. Thanks bro!
I’m glad to hear you’re having great progress. Weight training for women is great, but coaching the movements correctly can be a challenge. Try to teach her how to do the lifts you do. If she’s having problems learning correct form or doesn’t feel comfortable, I have an all machine workout that I think would be beneficial for her.
Let me know how it goes!
Cutty
As allways. i like your work in this web site, cutty.
Hello, I can’t deadlift. How can I adapt your program please ? Thank you.
Find something that simulates as close to a deadlift I suppose or just skip them. They are an integral part of a decent physique.