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Friday, September 30, 2016

The Beginner Weight Training Workout Routine

Below you will find 2 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.).




If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are.

With that out of the way, let’s get to what you came here for. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine.

The Schedule

The first thing you need to know about this program is what weight training split and weekly schedule it will use.

If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using.

I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal.

The specific type of full body split that this workout routine will use is commonly referred to as an alternating “ABA BAB” format.

You probably have no idea what that means, but you will when you see it written out…

Week 1

Monday: Workout A
Tuesday: off
Wednesday: Workout B
Thursday: off
Friday: Workout A
Saturday: off
Sunday: off


Week 2

Monday: Workout B
Tuesday: off
Wednesday: Workout A
Thursday: off
Friday: Workout B
Saturday: off
Sunday: off

See, even though there are 3 workout days per week, there’s just 2 actual workouts.

The first is the “A” workout and the second is the “B” workout. Then you just alternate between them each workout. Meaning, you end up doing ABA one week, and then BAB the next, and so on.

Makes sense now, right? Good.

I will also mention that the exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end.

That’s pretty much all there is to say about the split and schedule itself. Now let’s get to the workouts…

The Workouts: Version 1

 here are the workouts…

Workout A

Squats

3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Rows

3 sets of 8-10 reps.
2 minutes rest between sets.

Workout B

Deadlifts

3 sets of 6-8 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Details and clarifications for Workout A:

The “A” workout is a quad dominant leg exercise (squats), a horizontal push (bench press), and a horizontal pull (rows).
Squats are definitely recommended, but leg presses could be used in their place if necessary.
For the bench press, a flat barbell bench press is recommended, but a flat dumbbell bench press can work too. Use a spotter whenever possible/necessary.
For the row, pick any one you want. Bent over barbell or dumbbell rows, seated cable rows, chest supported machine rows. It’s all fine.

Details and clarifications for Workout B:

The “B” workout is a hip/ham dominant leg exercise (deadlifts), a vertical pull (pull-ups/pull-downs), and a vertical push (overhead press).
For the deadlift, a conventional deadlift would probably be most often recommended for beginners, but a Romanian deadlift (or straight legged deadlift) could be used instead if necessary.
Pull-ups are recommended for the vertical pull, but if you can’t do them yet, lat pull-downs or some form of assisted pull-up would be a suitable replacement.
For the overhead press, any type of seated overhead shoulder press is fine (seated barbell press, seated dumbbell press, whatever).

The Workouts: Version 2

Workout A

Squats

3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Rows

3 sets of 8-10 reps.
2 minutes rest between sets.

Triceps Press Downs

1 set of 10-12 reps.

Calf Raises

1-2 sets of 10-12 reps.
1 minute rest between sets.
Workout B

Deadlifts

3 sets of 6-8 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Biceps Curls

1 set of 10-12 reps.

Abs

1-2 sets of 10-12 reps.
1 minute rest between sets.


So, the program is still ideal for beginners, AND you got some extra stuff added to it. Are you happy now?
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