Beginner Routines

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Beginner Routines

Post  Drew on Tue Jun 08, 2010 11:57 am

Beginner Routines, more will be added, but it is a good place to start for most.

Starting Strength:

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Here is a routine a LARGE percentage of the lifters (not just beginners either, beginners to advanced) here could make great gains doing.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Hardgainer/Low Volume/Frequency Routine

This format is one that after everyone reads the routines, not one in 20 will pick this one, and the truth is, many of the 20 will do better on this one than any of the others. Why will no one pick it? It’s not “flashy” it doesn’t have a fancy name, nor will most guys ever believe it could be “enough” work after reading “Flex” and the like seeing the “routines of the pro’s”. Well the truth is those damn routines of the “pro’s” work for a select few and most guys reading this are not likely to one of those guys.


Day One:

Dips or Bench Press 2-3 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2-3 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2-3 x 8

EZ-Bar Or Dumbell Curl 1-2 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Here is a routine that most anyone can pull off except for real hardgainers, that rotates every week. This allows more lifts to hit, allowing less monotony, and longer progress before a wall is hit from recruitment pattern burnout. You can also add a 3rd rotation of lifts if you like. This is an extremely solid way to train and is effective for a large variety of lifters. Again, many variations of this basic format are possible, and used dependent on the individual trainee.


Day one, week one

Dips 3 x 10

Incline Bench Press 3 x 6

Lateral Raise 4 x 10

Laying Tricep Extensions 3 x 8-10


Day two, week one

Wide Grip Pull-Down/Up 3 x 8

Chest Supported Row, or Barbell Row 3 x 8-10

Barbell Curl 3 x 10

Resistance Abs 3 x 10


Day three, week one

Squat 3 x 6-10

Leg Press 2 x 15

Good-Morning or Stiff-Legged Deadlift 2 x 8

Calf Raise RP 2 x 15/30


Day one, week two

Bench Press 3 x 6-10

Incline DB Press 2 x 10-12

Military Press 3 x 10

Tricep Pus-Downs 3 x 8-10


Day two, week two

Supinated Grip Pull-Down/Up 4 x 8

Dumbbell Row 3 x 10

Dumbbell Curl 3 x 8

Reverse Curl 2 x 10

Hanging Leg Raises

Day three, week two

Deadlift 1 x 8

Safety Squat, or hack squat, 2 x 6-10

Glute/Ham Raise 3 x 8

Leg Press Calf Raise
, 3 x 15

Push, Pull, Legs

I don't care what those high frequency fanatics say, a simple Push, Pull, Leg Split works great for most beginners. If you can squat 3 x a week on a periodized program and make progress by all means do so. But.......many beginners don't have the work or CNS capacity to have that work and just get frustrated and quit. I would rather see them do something that works and add on as time goes by. An example is:

Monday, Chest Shoulders Triceps
Bench Press or Dip
Incline Bench BB or DB
Military Press
Skull Crushers

Wednesday
Chin-Up or Lat Pull-Down
Row
Barbell or DB Curl
Abs

Friday
Squats or Deadlifts
Leg Press (optional if squatting that day)
Standing or Leg Press Calf Raise
Seated Calf Raise (optional)


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