Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Workout Description
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 |
| Notes | ||
|
||
Tuesday: Rest Day
| Wednesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Notes | ||
|
||
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 |
| Notes | ||
|
||
Saturday and Sunday: Rest Days
Comments (1,241)
Add a comment
Posted Tue, 08/10/2010 - 16:19
steve stupid question but is it better to do weights fast or slow i thought slow but i dont know
thanks
Posted Thu, 08/12/2010 - 12:22
Hi Mike,
You want to keep a natural tempo, and add weight using good form when possible. As the weights get heavier, they will start dictating the tempo for you. Always use a controlled eccentric motion (lowering of the weight).
Posted Wed, 08/11/2010 - 13:22
Hello,
I am in the National Guard and so many people that I workout have different ideas of what is right and wrong, from warm-up to cool down and everything in between. How can I make since of it all?
Any ideas on Military spefific workouts?
Thanks
Posted Thu, 08/12/2010 - 12:25
Hi Matt,
There is much confusion because many things work due to progressively heavier weights. The key is to push yourself on every set for more reps. When you can perform the recommended number of reps for a set, add weight. This is called progression, and will lead to gains pretty much with any training style. Rep ranges and intensity tricks aren't nearly as important as heavy weights. So always push.
As far as the military, I would run post-workout, and add in pushups 2-3 times per week, and situps at least 2-4 times per week.
Posted Fri, 08/13/2010 - 08:03
THANKS STEVE
Posted Sat, 08/14/2010 - 11:09
hi sir i have used these type of schedule too much.,,.,.
and 6 day a week
like mon chest,bicep
tue shoulder,triceps
wed back,squat
thu repeat same
i can get semitrical body,muscle size,,,
but not bulky muscle size,.,.,.,.,.
iam a natural body builder,,,my weight 80 kg
height5.1
chest 42
biceps 14.5
thigh 20
please suggest me about schedule
Posted Mon, 08/16/2010 - 09:43
Hi Gurjot,
A couple questions:
1) How many calories are you eating per day?
2) Are you pushing yourself on every set for more reps and weight (when possible)?
Posted Sat, 08/14/2010 - 13:52
Hi! I just stumbled on this site when I was looking for a way to change up my current workout. I did notice that there's no abs on this workout. Can I incorporate some crunches and leg lifts in here, and if so, which day would be the best to add this in?
Secondly: Usually I do 10 minutes of warmup and about 15-20 min cardio after my weights, and 30-40 minutes of cardio on my in-between days. I noticed that my cardio results (heart rate & calorie burn) are A LOT better after weight training. Usually I struggle to get into my ideal zone on my cardio-only days -- but when I'm doing cardio after weights, I have no trouble staying in the zone, and sometimes overdo it without realizing it! Why is this?
Posted Mon, 08/16/2010 - 09:48
Hi Laura,
You can definitely add in abs. I would suggest 1-3 ab workouts per week. Perform them after lifting, and on days when you feel like you have a bit more energy.
I would say that you are burning more calories after lifting because your heart rate and body temperature are already slightly elevated. This, and the fact that you probably have to "dig a bit deeper" after lifting to get your cardio session completed. These are merely educated guesses.
Posted Tue, 08/17/2010 - 01:03
Hey Steve!
Im a really skinny guy (I'm 16, around 172 cm and only 118 pounds). Recently, I've joined a gym, and started to to this program. I have question: What should I add to this workout to gain more mass. My goal is not to cut fat, cause Im already really skinny, so I don't do a lot of cardio. Should I work out more than the three days in this program to gain mass? I'm eating a lot recently, but I've only put on about 2 pounds over the last 2 weeks. Should I eat more in coordination with working out more?
Posted Tue, 08/17/2010 - 12:51
Hi Kevin,
The 2 keys to gaining muscle are:
1) Progression of weight. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Food - eating enough to gain weight.
For food I would recommend starting with about 3500 calories per day, including 30 to 40 grams of protein every 2.5 to 3 hours. Look to add at least 2-3 pounds per month during your first year, and if this isn't happening, add more calories. It can be difficult for some to eat this much. i recommend adding in a weight gainer, plenty of whole milk, natural peanut butter and almonds as a snack.
Posted Tue, 08/17/2010 - 04:06
Hey steve.
I was just wondering, do you recommmend:
Right after waking up-drink whey protein
breakfast
between breakfast and lunch-Casein protein
lunch
before workout-chocolate milk
after workout-whey protein
dinner
before bed-Casein protein
with a few little snacks here and there.
I'm 16 and trying to gain weight, but is this too much?
please reply. thanks.
Posted Tue, 08/17/2010 - 15:33
Hi Steve,
This is great site. Congrats for making one like this. I have a question.
I am 33 yrs and wanted to know if this work out plan would be good for my age. To let you know i am was never a body builder but during my college days i used to do weights and do bit of body building but otherwise been a good athelete right through the school and college days. Now i want to catch up on body building and want to loose my weigth a bit as i have a fair bit of tummy and love handle.
Do you think the work out would fit me for my age and also to loose weight. I am 5 '10 and weigh 172 lbs.
Posted Wed, 08/18/2010 - 13:32
Hi Mukesh,
This is a great routine for any age. It's simple and effective. Here are a couple articles that can help you lose the fat while training:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 08/19/2010 - 11:02
Thanks Steve.
Posted Wed, 08/18/2010 - 02:36
Hello Steve I am just going to start your workout I hope that it works for me because I have tried almost everything but scheduling was not my forte. Any advice on how I may keep up with schedule. I tend to lack energy and it is hard for me sometimes to follow a routine.
My weight is (165) and my heigth is 5'9
Posted Wed, 08/18/2010 - 13:35
Hi Jersey,
This is a very effective routine. My only advice is to find something that does motivate you to train. A picture of a body you want, or a reward if you achieve your goals.
Is your lack of energy and drive from work, family or simply more of an indifference?
Posted Wed, 08/18/2010 - 12:31
hello steve, im planning to start this routine tomorrow but the gym i go doesn't have leg curl machine, any alternative exercise for leg curl and when/how often should i do abs exercise, thanks
Posted Wed, 08/18/2010 - 13:36
Hi Troy,
I recommend trying rear or side dumbbell laterals as a replacement for leg curls. For abs, you can work them 1-3 times per week after lifting.
Posted Wed, 08/18/2010 - 14:13
I am up to my 4th week working out after many years of neglecting the gym. I split up my workout 3 days per week focusing on building muscle and strength. My aim is to reach 3 sets and 10 raps using the max weight that I am able to do, until that is achieved I continue using that weight. My question is when I work on a specific part lets say the chest on Monday when Wednesday comes around I am back to my flat chest, when will I start seeing results after a few days of working out a particular muscle?
I was also looking into palites I was wondering if that can be done with weight training or you cant do both? Does palites give you the same results as weight training?
Posted Thu, 08/19/2010 - 10:16
Hi Henry,
A beginner who is eating correctly can gain about 15 pounds of muscle during his first year of hard training. This works out to over a pound of muscle per month, and will probably start to become noticeable after a few months.
Regarding pilates, it won't impact muscle building as long as you are eating enough to grow and gain weight. Pilates won't build much muscle.
Posted Wed, 08/18/2010 - 18:10
How much rest period should be between each set? Should I be increasing my weight per set?
Posted Wed, 08/18/2010 - 18:17
Hi Jazz,
Rest about 90 to 120 seconds between each sets. For weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Thu, 08/19/2010 - 08:34
Hi Steve
I wouldnt class myself as a beginner as ive done weights before for 1-2 years on/off. Ive recently started out again after a bit of absence from the gym and im doing your 4 day split intermediate program which i find good.
Should i continue with that or start beginners routine like this one?
Also would it matter if i do back and legs 2 consecutive days without rest?
Thanks
Posted Thu, 08/19/2010 - 10:19
Hi Nigel,
You could do back and then legs, as long as you aren't adding in extra workouts per week. I think you would be fine on either workout routine. The real key to gains is a proper diet and progression of heavier weights. As long as you are eating properly and pushing yourself in the weight room, you will get decent results on most any routine. I would simply pick the routine that most motivates you to train.
Posted Thu, 08/19/2010 - 09:30
hey steve..
1. i want to ask if you can do Chest from 2 days straight?
2. why there's no abs?
3. what if i only want abs and chest only? what should i do?
Posted Thu, 08/19/2010 - 10:20
Hi Yzak,
1. That's not a good idea. It's best to rest a muscle group after working it hard.
2. You can work abs 1-3 times per week after lifting.
3. What re your primary goals?
Posted Fri, 08/20/2010 - 08:46
only chest and abs =]
Posted Fri, 08/20/2010 - 10:50
Well that makes it easy. If that is your goal then I would just work those groups.
Posted Thu, 08/19/2010 - 16:45
"Abs and lower back should be worked after each workout with 2 exercises"
What do you mean by that? abs and lower back should be worked out 3 times a week at the end?
Posted Fri, 08/20/2010 - 10:53
Hi Dee,
I believe the meaning is that you perform one exercise for abs and one for lower back. The lower back work, in my opinion, is optional and not necessarily needed.
Posted Sat, 08/21/2010 - 13:27
Hey, I am completly new to gym and weights and am really weak. At the moment, I can't lift more than 20 kg. Do you think I should do just machine weights until I get stronger or do you think I should start on this workout with light weights ?? Cheers.
Posted Sun, 08/22/2010 - 14:40
Hi Jay,
No, I think you should stay with primarily barbells and dumbbells. Everyone starts weak, and barbells and dumbbells are the best way to get strong as fast as possible. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. In a year you will have increased your strength dramatically.
Posted Mon, 08/23/2010 - 17:14
So you're saying I should go ahead with this routine ??
Posted Tue, 08/24/2010 - 13:20
Absolutely.
Posted Sun, 08/22/2010 - 00:00
Do I train to failure for each set??
Posted Sun, 08/22/2010 - 14:38
Hi Hernan,
There is no need to train to failure. Using good form, always push yourself on every set to the point where you believe you may not be able to complete the next rep. Then stop the set.
Posted Sun, 08/22/2010 - 15:38
thank you steve. I have another question if that is okay. What if I completed the first two sets for benching but I only reached the 8th rep on the third set? It says that I should do 10 reps for each set but what if I do not achieve 10 reps for the third or forth set
Posted Mon, 08/23/2010 - 15:19
Hi Hernan,
That would be perfectly fine. Total reps aren't as important as pushing yourself on every set.
Posted Mon, 08/23/2010 - 04:15
Hey this work out seems good i was considering it but i'm just wondering, i'm 18 and play first grade AFL i need lots of upper body strength and lots of muscle weight in the upper body area and just wanted to know would this be the a good work out or would there be any better? 3 day workout is what i'm after. concentrated on the upper area i have core and running/sprint training the other days.
cheers mate
Posted Mon, 08/23/2010 - 15:22
Hi Macca,
This is a great approach. Workouts are only as good as the effort put into them. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. Do this and you will make great progress.
Posted Wed, 08/25/2010 - 03:50
Cheers thanks for your help, i have no problem with pushing my limits!
Posted Tue, 08/24/2010 - 00:35
hello steve,
In this program, you recommend around 10 reps for each exercise. However, I am a really skinny guy trying to bulk up instead of a bit on the heavier side and trying to cut. Should I do very heavy weights and aim for 4-8 reps rather than the recommended amount? Also, is it best to take whey protein after workout and first in the morning? thank you
Posted Tue, 08/24/2010 - 13:22
Hi Jared,
If you are a rank beginner, I would stick with the 10 rep range until you have good lift form down. If you already have a good grasp of lift form, I think the 5 to 8 rep range will serve you well.
Regarding whey protein...you are correct.
Posted Tue, 08/24/2010 - 22:43
thanks for the reply.
I also have another question...should I be taking whey on my rest days? and if so, do I just take it once in the morning?
thank you.
Posted Wed, 08/25/2010 - 14:53
Hi Jared,
You definitely want to keep the same protein approach on rest days. Muscles are repairing and growing on off days and need all the raw materials they can get.
Posted Wed, 08/25/2010 - 02:55
Hey Steve,
I just started this work out routine per your recommendation regarding a question I had about a different routine. I've come to the back/biceps day and I can not do a pull up. I'm 5'10 250 and honestly think I'm too fat right now to do them. Is there an alternative I can do to help me build up to them? Wide grip lat pull downs to chest or back? Thanks for the advice!
Posted Wed, 08/25/2010 - 14:54
Hi Frank,
You can use the wide grip lat pull down to the chest.
Posted Wed, 08/25/2010 - 03:12
Hi,
I want to gain muscle weight. I have tried all the possible ways to gain weight but hard luck!! I eat a lot but my weight just does not seem to increase. Would the above workout sessions help me in increasing my weight?
Posted Wed, 08/25/2010 - 14:56
Hi Raj,
Hard training won't help if you're not eating enough. I would recommend starting with 3500+ calories per day, including 30 to 40 grams of protein every 2.5 to 3 hours. Drink plenty of whole milk, snack on almonds, natural peanut butter and dark chocolate, and drink a coupe weight gain shakes. That will help!
Pages
Add new comment