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 (1,245)
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Posted Thu, 09/09/2010 - 19:09
Hey mate, two quick questions:
1) Is it okay to substitute Tricep dip with Tricep press ?
2) Are the weights meant to be increasing after each set ?
Thanks.
Posted Fri, 09/10/2010 - 11:50
Hi Jay,
You could use the tricep press down.
As far as weight, you want to push yourself on every set, always trying for more reps and weight when possible. The rep range is more of a guideline than a rule. You could sue the same weight for all 3 sets, or you could lighten it after each set. I find it easier to use the same weight.
Posted Fri, 09/10/2010 - 10:34
Whats an alternative for wide grip pull up still not strong enoguh to use my weight?
Posted Fri, 09/10/2010 - 11:53
Hi Joe,
You can perform lat pull downs.
Posted Sat, 09/11/2010 - 05:57
Greetings Steve,
I've been looking around this site after hitting a plateau in weight loss to find some new routines and hit upon this one. It seems excellent and very different from what I was up to before.
Even though I'm down 50 pounds from my highest weight I still don't have enough upper arm strength built up yet to do pull ups or tricep dips. What are two good substitutes until I get to the point that I can do those more than one time a piece?
Also I always do cardio for weight loss, but I noticed there's no ab routine in this workout. Would adding a two day a week ab routine be alright? Should I do the abs on a rest day or on a day I'm already doing part of this routine?
Thanks,
Duncan
Posted Thu, 09/16/2010 - 11:43
Hi Duncan,
For dips you could try bench dips:
http://www.muscleandstrength.com/exercises/tricep-bench-dip.html
For pull ups, I would suggest sticking with lat pull downs instead.
Adding abs is a good choice. I would perform them after weight training on whichever days are the easiest.
Posted Sat, 09/11/2010 - 15:53
Well ill be starting this today actually. Never really been to the gym before though but it looks like it will be easy for me to follow. Thanks for the the good info.
Posted Sun, 09/12/2010 - 04:22
Hi,
The workout seems beautiful, I'm really going to try it out, I just got a question. In other workout programs I've read that they train everything on one day. Take a rest day, and than train everything again, etc. etc. This workout only focuses on a specific part of the bady, for example the back and the biceps on wednesday. Wouldn't it be faster if you trained everything on one day and than did the same routine after you've taken a rest day again?
Rachid
Posted Thu, 09/16/2010 - 11:45
Hi Rachid,
Full body workouts are often a good choice for lifters during their first couple years of training. the key is to minimize volume or sets on each day per body part. It's never a bad idea to start simple.
Posted Sun, 09/12/2010 - 15:46
Hello there, I am looking to gain some muscle and mass... I am 21 and look really skinny... My body comes into the definition of ectomorph... Will this workout routine work for me?... I am a hard gainer... Also what should be the meal program... Thank You
Posted Thu, 09/16/2010 - 11:46
Hi Ali,
This workout is a good choice. Here are a couple of articles that will help you with a proper muscle building diet:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Mon, 09/13/2010 - 11:53
Hey mate, I am finding it quite hard to do the dumbell laternal raise and military press even though I am using the lightest weights possible at my gym. For example for the laternal raise I could only do 5 or 6 reps for each set. Do you think I should keep working on these exercises or should I switch to something else ? Thanks for answering.
Posted Thu, 09/16/2010 - 11:48
I might suggest upright rows instead of the lateral raise.
Posted Mon, 09/13/2010 - 12:04
If I can't do a tricep dip is there something I can substitute it with??
Posted Thu, 09/16/2010 - 11:49
Hi Amy,
You could try a bench dip:
http://www.muscleandstrength.com/exercises/tricep-bench-dip.html
Posted Mon, 09/13/2010 - 14:59
hiya steve...as a beginner on loose weights but not so much a beginner working out ect,,im thinking about moving it up from doing full body workouts 3times a week to doing this 3day split,,will working these muscle groups just once a week provide enough stimulas for them to grow??
Posted Thu, 09/16/2010 - 12:13
Hi Chris,
Once a week is fine. Generally full body workouts have the same weekly volume as splits. You simply perform fewer sets per day.
Posted Mon, 09/13/2010 - 22:35
Hey steve, what is an an another alternative to seated row exercise. Thanks
Posted Thu, 09/16/2010 - 12:14
Hi karan,
The bent over barbell rows is an excellent choice.
Posted Tue, 09/14/2010 - 17:15
i have been working out everyday or almost everyday for the past two months im not taking any supplements but im really wanting to gain alot of muscle and build my weight up what is a good supplement what will help me do that?
Posted Thu, 09/16/2010 - 12:16
Hi James,
Let's start with protein supplements. What does your daily calorie intake look like, and how many grams of protein do you eat per day? Also, do you take a multivitamin and fish oil?
Posted Tue, 09/14/2010 - 18:29
Hi steve,
I've been doing the above workout for eight weeks now and will continue on for four more. How do I add a ab routine to my already busy schedule of three times a week? Also, i do a 15 minute bike warmup and finish my workout with a 30 minute eliptical. Does that sound right to you three times a week?
Thanks again,
D
Posted Thu, 09/16/2010 - 12:17
Hi Darren,
You could either do abs after lifting weights, or on off training days. Your cardio approach sounds good. I would limit the pre-workout cardio so it isn't taxing, and limit it to 10 minutes,
Posted Wed, 09/15/2010 - 08:56
For abs and lower back can you recommend how many different exercises for each and sets/reps? It looks like you recommend abs/lower back 3 days/week, is this right?
Posted Thu, 09/16/2010 - 12:19
Hi Chris,
I would perform hyperextensions for about 2 sets per day, for 8 to 12 reps. For abs, I would pick one exercise and perform 2-3 sets of 10 to 25 reps.
Posted Wed, 09/15/2010 - 14:32
I just started the program and I am super sore. I have been streching and just want to know if there is anything else i can do to overcome the soreness.
Posted Thu, 09/16/2010 - 12:20
Hi Howard,
The soreness will gradually improve and lessen to a degree. Make sure you drink plenty of water, and that you are eating a muscle building style diet so that you maximize recovery.
Posted Fri, 09/17/2010 - 21:45
Hi Steve i am 6ft 5inches and weigh 125kgs would this workout be good form me? and also do i need to eat some more or just eat lite because i already got so much fat? and also i cant do squarts because one of my knees is messsed up from rugby is there something else i can do for instead of squarts?
Thanks in Advance
Posted Mon, 09/20/2010 - 14:08
Hi Lamin,
What are your goals? Weight loss, building muscle? Both?
It's hard to recommend alternative exercises because most leg exercises involve the knees. I would try leg presses or hack squats.
Posted Sat, 09/18/2010 - 20:48
hey i just began this program, I just turned 17 and I am trying to lose a little weight and gain muscle mass. I have a couple questions though. How often should i increase the weight that i train with? Also what is a good diet plan to go with? And what foods are highest in protein? Thanks a lot
Posted Sun, 09/19/2010 - 07:34
which protein should i take??because m a beginner...so which one will be best...nitro or simple whey protein...
Posted Mon, 09/20/2010 - 08:52
Hi Aman,
Both whey and casein protein powder are great choices. Whey is good post-workout and first thing in the morning. Casein is great in between meals and before bed. For more info on protein supplements, check out this article:
http://www.muscleandstrength.com/supplements/protein.html
Posted Sun, 09/19/2010 - 07:35
can u also tell us some stretching exercises?i mean in warm up and cool down...
Posted Mon, 09/20/2010 - 08:53
Hi Aman,
Stretching is not my area of expertise. I recommend asking that question on the forum. You'll receive some great advice.
http://www.muscleandstrength.com/forum/
Posted Thu, 09/23/2010 - 00:23
hi I just wanted to find out what weight you should start at for these exercises for the three day work out plan
Posted Sun, 09/26/2010 - 10:20
Hi Dave,
Start with a weight that feels moderately light. Use that for several weeks until you feel confident with exercise form, and then slowly start to push yourself for more reps and weight when possible. After a couple months, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Sat, 09/25/2010 - 10:24
Hey all,
I,m looking to start a new routine to build mass.I would not consider myself a beginner but I have havent been to the gym in a while and I never focused on mass before.I was wondering if this is a good place to start considering my goal or should I start with a different routine
Posted Sun, 09/26/2010 - 10:21
Hi Bart,
This is definitely a solid place to start. Thumbs up!
Posted Sat, 09/25/2010 - 23:13
hey steve, how often should i up the weight i am training with? and what is a good protein shake to buy?
Posted Sun, 09/26/2010 - 10:22
Hi Danny,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
As far as protein shakes, whey protein is good post workout and first thing in the morning. Casein is good in between meals and before bed. I recommend sticking with a best-selling brand like Scivation or Optimum Nutrition.
Posted Sun, 09/26/2010 - 11:21
thanks steve
Posted Sun, 09/26/2010 - 16:29
hi steve, i addded a couple of sets of alternate standing hammer curls to the biceps, is this a smart move?
Posted Sun, 09/26/2010 - 19:29
Hi Brendan,
That should be OK.
Posted Tue, 09/28/2010 - 16:51
I'm trying to lose weight and tone, is this 8 week plan a good one for that or should I use full body workout routines instead of a split?
Posted Fri, 10/01/2010 - 13:57
Hi Tammy,
Either workout will serve you well. Losing weight and toning is primarily about proper diet. As long as you are training hard in the gym, the choice of workout won't matter much. Use whichever motivates you most to train.
Posted Wed, 09/29/2010 - 00:11
hi, steve! how do i know that i am not using too heavy/light weights? how do i judge it?what should be the ideal weight that one should be lifting to attain the best results and avoid injury as werll. i'm completely new with this , i'd appreciate some more tips...thanks!
Posted Fri, 10/01/2010 - 13:58
Hi Jet,
First, always practice good form. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Wed, 09/29/2010 - 23:45
Hey Steve, I am a Rugby Player and am 5'8" tall and weigh in at an obese 230lbs. I am extremely upset with myself as I was once an avid weight lifter. I used to bench 295 3 rep max, and now have a tough time doing 190. I would really ove to lose some weight, gain some muscle back, and tone everything up. My ultimate goal is to be around 190 solid by next Rugby season (May 2011) My wife and I follow a Weight Watchers home style diet to lose weight and have recently joined the Gym. I would love to get any input you might have to help me achieve my goal, Any and all help would be greatly appreciated.
Thanks,
Mike
Posted Fri, 10/01/2010 - 14:01
Hi Mike,
I would start with these articles:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
With your experience, I would only use this routine for a month or two. After you are back in the groove, I would jump over to an intermediate 4 day split.
Posted Fri, 10/01/2010 - 23:44
when is the best time to workout, how do you know when to stop or rest, and if your muscles are sore from last day sould you still workout. thanks dan
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