New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Daily Workout Schedule:
| Monday - Chest and Triceps |
Chest
|
| Exercise |
Sets |
Reps |
| Dumbbell Bench Press |
4 |
12,10,10,10 |
| Incline Bench Press |
2 |
10 |
| Triceps |
| Exercise |
Sets |
Reps |
| Tricep Dip |
3 |
Failure |
| Lying Tricep Extension |
3 |
10 |
Workout Notes:
|
- Have a 10min warmup before you begin your workout.
- Have your bench at a 30 degree angle for incline bench press.
- Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight.
- Light weights only for skullcrushers, focus on form.
|
Tuesday: Rest Day
Thursday: Rest Day
| Friday - Legs and Shoulders |
Legs
|
| Exercise |
Sets |
Reps |
| 45 Degree Leg Press |
4 |
12,10,10,10 |
| Leg Extension |
3 |
12 |
| Leg Curl |
3 |
12 |
| Shoulders |
| Exercise |
Sets |
Reps |
| Military Press |
4 |
8-10 |
| Dumbbell Lateral Raise |
3 |
10 |
Workout Notes:
|
- Have a 10min warmup before you begin your workout.
- 45 deg leg press, start with 75% of your max and add weight on each set.
- Lateral raises - focus on form using light weights
|
Saturday and Sunday: Rest Days
Got Something To Say? Post Your Comments Below
ill try it
Hi,
How long wud u recommmend to stay on this plan before moving up ?
4 to 8 weeks, as referred in the text above
hi im 23 5"11 i weight 154pounds,i have a bit of fat around my stomach,i want to build muscle,my arms most of all,is a 3000 calorie a day diet with 185g of protein a good start?will i put on much fat while eatin 3000 a day,should i eat this much on rest days?i want to hopefully get bigger and look better in a about 6months,what sort of results could i expect to see if i work hard?would i have pecs,some sign of ab muscles,traps ect,,sorry for all the questions,i have a lot too learn..
185g of protein a day is great, you need to probably be eating 3500 - 4000 calories a day (500 - 1000 extra a day), and definitely on rest days as well. 6 MONTHS is a great goal, very realistic, aim for 2 lbs of pure muscle a month (10 lbs total with water weight), and I would suggest taking some anti-pheromone supplement diindolylmethane (DIM) should really cut the mid section weight. No Cardio - No Cardio! good luck
Hi I just joined the gym last week and visited for the first time today..Im researching alot to build a good program with the two main topics being workout programs and a nutritional diet. I noticed you emphasized on no cardio but that is my main exercise. My last jog was 13 miles and I plan on training for a marathon once I get a good routine. But my question is, would it be fine to jog for an entire hour and also strength train for an hour or two in one session?
I'm new to the whole DIM thing. How does this help cut the mid section weight? I've just started working out, weigh 193 and am looking to target about 185 and changing my midsection from the typical beer gut to a little, if not a lot more cut. I'm just curious how this DIM product enhances mid-section weight and if I should incorporate it into my routine.
To find the calories needed get your weight and multiply it by 24 (w*24) for carbs and protein get your weight and multiply it by 2 (W*2) work three times a week and make sure you REST!!! muscles grow when they rest so if u can work out Monday wednesday and friday if u can and the other days REST don't go do cardio or else u will need to eat more calories and don't go play like football with friends etc. Actually have a lazy day and rest u may need to change the days u workout depending on your schedule like If u work etc.
hello im richard, im about 5 foot 8 and 226Lbs. im currently trying to get in shape for the Army. would this be a good way to start and how long should i do this for?
What's an equal alternative to the 45 degree leg press? The gym I go to doesn't have that.
The squat.
You can do squats instead of this exercise using a barbell
Could I use a dumbell squat ?
Yes.
I feel in knee instead of quadricep muscle during squat's and 45 degrees leg press can u please help me !!!!!!!!
If you are experiencing knee pain or discomfort you may be using improper form. I would discontinue these exercises until you can learn as much as possible about correct form.
if your knees hurt you may be doing two things wrong. #1. you may be using too heavy of weight which is causing you to "come out of the seat" and put undo stress on your knee. #2. you are either locking out at the top or going to low on the bottom. Try a lighter weight and only move in the range of motion where you dont lock out on either the (+) or the (-). Let me know.
if I do intense cardio like running for 40 minutes or swimm for an hour on my rest days, will my muscles not get enough rest? and will they not grow as they should? i need to increase muscle mass but i really feel healthier when i do cardio. and i don't know if that's affecting the way my muscle recovers.
thanks for answering
You should be fine as long as you are eating enough and getting good sleep.
I do 30 minute cardio after each workout, is this counterproductive ? I also do cardio on my off days..
Not at all. Just make sure you are eating enough.
what do you mean "make sure you are eating enough", do you mean eat more then we are suppose to or to eat what we are required to eat according to our requirements ?
These articles will help with calorie needs:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
What he means is eat protein if your trying to bulk up. If your running eating increases your musclar endurance
i am starting today... wish me luck
Best of luck!
hey my right arm is 2 inches bigger then my left and ive been trying to fix that and nothing is working just lookin for advice
Hey Tom, I have the same exact problem! My right bicep is bigger than my left bicep! Idk what to do, Im also stronger with my right arm more than my left! It sucks! Like when I do a tricep excercise I use a 20LB on my right arm and a 15LB on my Left arm -__- It sucks!
Do to a past injury my left arm was weaker/smaller then my right. I was told to only use the weight and do the reps my left arm is capable of until my left arm can "catch up" to my right... it took about three months but now both arms are closer to the same size and can lift the same weight. Just an idea I'm not a professional or anything.
can i change any of the exercises or do i have to do the same exercises for 8-10 weeks?? can i do straight bench press instead of the dumbble bench press or can i do a preacher curl instead of the barbell curl on week 2 or 3 ??? how often should i change my exercise?
Stick with the same exercises over the course of the program. You could do bench instead of dumbbell bench, or preacher curl instead of barbell curl, but switching too often will halt progress.
hi, just reading the program and it seems great. i was just wondering if deadlifts can be fit in on back day or would it be a good idea??
I am a big fan of deadlifts, and if you do work them in, I would probably use them instead of the seated rows. Dumbbell rows and pullups are top notch exercises and I would hate to see you bump either of those.
hi i started this workout almost a month ago and it feels great. Im limited for time so i try to keep to the schedule. I can def see progress already although im still having touble worrying about trying to lose more wieght. im not sure of the right diet to follow and have full access to anything cause i work in a restaurant. im 5'7 168 what could i do. thanx
Protein is a key. You want to be eating 30 to 40 grams every 2.5 to 3 hours. For the rest of your food, eat fruits, veggies, diary products and healthy grains. You want to eat about 500 calories less then it takes to maintain your weight. If you're not sure what it takes to maintain weight, eat about 2500 calories per day and watch the scale for a week. If you drop weight too quickly, eat a bit more. If you're not dropping any weight, eat slightly less.
Would I be able to take creatine with this workout ? Would it help ?
Hi Bill,
Once you have a solid eating approach, and are making consistent gains, creatine is definitely worth trying.
hi,does anyone knows whats the alternative exercise for "Tricep Dip" because the mechine is broken in my gym and also i cant do my body weight yet??? thanx
Close grip bench press is a good alternative.
I'm following this plan. However, I play tennis on Saturday morning (and also on Sunday afternoon), which demands my fine legs and shoulders.
So is it possible that I switch the plan between Wednesday and Friday? That is: do legs+shoulders on Wed and back+biceps on Friday.
That would be ok.
hi erm i cant follow the back exercises so would doing good mornings,shrugs and dumbbell rows be ok
That wouldn't be enough lat stimulation. I would add in barbell rows instead of good mornings.
Hi I am wondering about losing weight with this routine. Is this good for that if i also do 35 to 40 mins on the eliptical trainer after every workout I want to get more formed and bigger but need to lose weight.
It is extremely difficult to add muscle and lose fat at the same time. Post-workout cardio is a good idea. I would zero in on a specific goal...say to lose some fat first while weight training, and then once you are satisfied with your fat loss, start pushing for muscle mass. You want to train hard with weights while losing fat, and keep up that same intensity once the fat loss process is over.
Sounds good thanks. Is the beginner 3 day work out a good way to go to loose weight?
A good diet plan is the key to losing weight. It is very difficult to lose weight via exercise alone.
i started this last week but friday is a no no for me in the gym so i do it monday wed and thursay and i do cardio only on Tuesdays.. should i add another day of cardio on one of my lifting days and can you speak a little bit on keeping hydrated during training and throughout the day.
You could add another day of cardio. How much cardio you do is completely up to you, but you are safe adding another day in.
As far as hydration, I recommend sipping 24 ounces of water during a workout. Most shakers/water bottles hold about 24 ounces and you can bring one with you to the gym. I would also try to drink 8 to 10 ounces of water around each bodybuilding meal, about every 3 hours. This will give you at least 70 ounces of fluids each day.
eva since i was younger i was told that eggs are hard to digest and that i shouldn't eat any at night(dinner)... how concerned should i be about this? was it ok cause i ate it on one of my lifting days. and by the way really enjoyed this workout plan would be moving on to one of yr 4 day split workouts soon.
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