Workout Summary
Recommended supplements for this workout:
Workout Description
This is a beginner workout perfect for someone who feels they have a good grasp of squat and deadlift form. By following the progression (addition of weight) guidelines detailed below, you will rapidly add bench press, squat and deadlift strength while building muscle. This workout is a great choice for someone who is tired of wasting time in the gym and wants results.
You may add in one exercise of your choice per training day, above and beyond what is listed. This lift can be anything you prefer, from barbell curls to calf raises.
Once you have run this workout to the point where it is hard to add weight on most of the lifts, it may be time to move on to an intermediate workout. Spend some time familiarizing yourself with proper exercise form for the big compound lifts before attempting this program.
Workout Schedule
- Monday - Workout
- Wednesday - Workout
- Friday - Workout
| Monday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat (Straight Sets) | 5 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Barbell Row (5x5) or Dumbbell Row (3x6-10) | 5 | 5 |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
Barbell row reps are a 5x5, dumbbell row reps are 3 sets x 6-10 reps.
| Wednesday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Pull Ups | 3 | Max |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
| Friday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat (Ramped Sets) | 5 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Barbell Row (5x5) or Dumbbell Row (3x6-10) | 5 | 5 |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
Notes: As mentioned, there is room in this program to add one exercise per day if you so desire. Just use common sense. The following 2 lifts are worthy of consideration:
Squats - 5x5 - Straight Sets
- Set 1 – 60% of last set x 5 reps
- Set 2 – 80% of last set x 5 reps
- Sets 3-5 - 100% of last set x 5 reps
Squats – 5×5 – Ramped (Example)
- Set 1 – Monday’s 100% set -115 pounds
- Set 2 – Monday’s 100% set -85 pounds
- Set 3 – Monday’s 100% set -55 pounds
- Set 4 – Monday’s 100% set -25 pounds
- Set 5 – Monday’s 100% set + 5 pounds
This is merely an example, and uses 30 pound intervals. If your squat max is under 200 pounds, it may be best to use 15-20 pound intervals. If your squat max is between 200-300 pounds, 20-25 pound intervals will be a better choice. Take a week and test out intervals to see what feels best for you.
Comparing straight sets to ramped sets, if Monday is:
- 165 x 5
- 220 x 5
- 275 x 5
- 275 x 5
- 275 x 5
Friday would be:
- 165 x 5
- 195 x 5
- 225 x 5
- 255 x 5
- 280 x 5
Deadlifts
- Set 1 – 60% of last set x 5 reps
- Set 2 – 80% of last set x 5 reps
- Set 3 – 100% of last set x 5 reps
Each week add 5 pounds.
Bench Press and Overhead Press
Use the same approach as squats, alternating between the straight 5×5 workouts and 5×5 ramped workouts. It might be harder to add weight each week on these lifts. If you can’t hit 5 reps for your 5×5 ramped set, next week drop the weight by 10 pounds and start to work back up adding 5 pounds each week.
Rows
Add weight when you can. Early and often.
Notes
This system is designed to help beginners add muscle and strength, and it works. Do not try to tweak or change things. Trust the program. It is designed to add weight as fast as possible to the big lifts and get you to the point where you start having a hard time adding weight each week. When you start to reach the point where adding weight each week is difficult, you may need to either microload, or begin to periodize (cycle weight). This may require using a more advanced approach.
When you can’t complete the required reps on a given day, back off the weight on bench or overhead press by 10-15 pounds, or squats and deadlifts by 20-30 pounds and start working back up week by week.
You might want to start all lifts at 80% of your current 5 rep max and build up from there. This can be a challenging to use when starting full throttle with 100% of your 5 rep max.
Comments (245)
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Posted Sun, 04/15/2012 - 17:29
very appreciative,is it wise to do cardio on off days,running, stairs, cycle?
Posted Sun, 04/15/2012 - 23:30
Sure, cardio on off days is never a bad thing. The primary things that will limit gains are excessive cardio or undereating.
Posted Mon, 06/17/2013 - 17:56
i have done weights before for 1 year but i havent me n gym for more than a year,whats best to start of at and then when to move to new workout,i want build muscle
Posted Mon, 04/16/2012 - 15:42
what if you can add more than 5 pounds a week to your lifts?
Posted Tue, 04/17/2012 - 10:28
Hi Brett,
I recommend starting at 80% of your 5 rep maxes for lifts, so that's normal. Just keep adding weight weekly according to the program's guidelines.
You need to allow a small conditioning period to get used to the specific demands of this workout. Stay the course, and after a few weeks it will start to become challenging.
Posted Wed, 04/18/2012 - 01:51
Im about 200lbs and wanna shed some fat but still wanna keep my 200 frame and actually increase in weight and strength. will this workout allow me to do with intense cardio two days a week and how often do i do core with this workout.
Posted Wed, 04/18/2012 - 09:33
Hi AP,
Weight loss is primarily about diet. Cardio might help, but without a good eating plan it's hard to say what will happen because we don't know your calorie intake, etc.
The best way to try and reach your goals is to focus on progression of weight and create a precise eating plan. Even then, building muscle and losing fat at the same time is extremely difficult to do.
Posted Thu, 04/19/2012 - 06:34
Hi Steve,
I've worked out a bit before but never anything 'serious' Im looking to start a solid year of training after looking through a few of your workout routines etc... Is this the best program to start on? how long should I do it for and where should i go next after this routine?
Any advice or help would be much appreicated!
Posted Thu, 04/19/2012 - 09:33
Hi Tim,
This is a very effective routine. I recommend running it for at least 6 months. After this workout...well, that depends on your primary goals. Are you mainly after strength, muscle building or both?
Posted Thu, 04/19/2012 - 15:45
Hi Steve,
Thanks for the reply!
im looking for both, im only weighing 148 at about 5' 10" so i want to put on size and power? ive seen your 4 and 5 day split would these be suitable to do after?
Posted Tue, 04/24/2012 - 12:00
I would stick with a 3 or 4 day muscle building workout after this. There are plenty on the site. Once you get top that point you can either ask for some good suggestions via the forum, or post questions on the workouts here.
Posted Thu, 04/19/2012 - 12:30
If I can complete all reps for each set on the ramp sets would I go up 5lbs the next week on the straight sets as well or just go up once a week on the ramped sets
Posted Thu, 04/19/2012 - 12:46
Your ramped set will be with 5 more pounds than your straight sets, and then your next workout with straight sets will feature the working sets with this 5 pound addition. make sense?
So if you're ramped top set was 225 x 5, your next workout's straight sets would be with 225.
Posted Thu, 04/19/2012 - 12:56
Alright got it thanks for clearing it up
Posted Wed, 01/02/2013 - 15:23
hi steve ,
do you know were i can print up some workout routines with pctures to the work outs thanks ..
Posted Thu, 04/19/2012 - 13:09
I haven't seriously lifted since playing high school football (4 years ago). I've always been in naturally good shape without having to do much, meaning I've never been very strong or "big" but I've always had very good definition. I've noticed that there is a thin layer of fat over my six pack and decided it's time to do something. In addition to the cardio and diet I plan, is this the workout I need to begin putting on a little bulk and strength while trying to rid that excess fat? Or should I be looking at a different plan?
Posted Thu, 04/19/2012 - 13:16
Really any muscle building style workout will serve you well. So yes, this is a solid choice.
Posted Thu, 04/19/2012 - 14:27
I want to gain muscle size ndstrength, but I plan on joining an army regiment that requires me to be very, very fit. This makes it hard to keep up with the calories. Can I use supplements like weight gain to assist?
Posted Tue, 04/24/2012 - 12:02
Hi Fred,
A weight gainer is a good option, as are calorie dense foods like whole milk and almonds. There are many healthy and nutritious food choices like this that can help you reach your calorie goals.
Posted Thu, 04/19/2012 - 22:30
Thinking about trying this workout, just wondering if it is a wide grip pullup on day 2. If so should i keep dips on day 1 or 3. Also, just wondering what third compound exercise you would suggest for the optional exercise. I was thinking romanian deadlift just to work the hamstrings a bit.
Posted Tue, 04/24/2012 - 12:06
Hi Mike,
The second workout (Wednesday) is a wide grip pull up. With dips, I would suggest using them either on Monday and Friday, or on Wednesday and only once a week.
Because this is more of a beginner workout, I would prefer to see you use something like a leg curl for hamstrings unless you feel your lower back is strong and could handle squats, deadlifts and stiff leg deadlifts. Sometimes you won't know until you try.
Posted Sat, 04/21/2012 - 12:24
How about simplifying it. For example pick a weight for a workout. Hit your 5 reps for the 5 sets then next week add 5lbs and reach 5 reps so and so forth. All this percentages and ramped vs straight sets is just to much IMO. What are your thoughts?
Posted Tue, 04/24/2012 - 12:09
Percentages for the first 2 sets are merely examples for your warmup sets. You don't have to be ultra-precise, but rather in the recommended ball park.
Posted Sat, 04/21/2012 - 18:54
Loving this, do you think it's ok to add two of your choice exercises? I wanted to do one bicep and one triceps exercise.
Posted Tue, 04/24/2012 - 12:09
As long as you aren't working each 3x a week. You don't want to over-tax the small muscle groups to the point where it hinders performance on the big lifts.
Posted Tue, 04/24/2012 - 20:26
Hey
I am looking at starting this workout. Should I just start with the amount of weight i am comfortable with and move up from there?
Posted Wed, 04/25/2012 - 09:33
Hi Andrew,
I would start with a weight you are very comfortable/confident with for each movement. No need to start aggressive and rush in. Better to start just a hair light.
Posted Tue, 04/24/2012 - 23:18
Steve, I'm currently 244 lbs at 5'8", I'm watching my calorie intake and have stated to steady lose weight with doing cardio 5 days a week, I wanna get down to 200lbs but with a nice toned frame. Would this be a good weight training workout for me to start?
Posted Wed, 04/25/2012 - 09:46
Absolutely. The progression focus on this program will serve you well as you're cutting some extra fat.
Posted Wed, 04/25/2012 - 09:09
So... the alternation mean that one week would consist of benching (straight and ramped), and the next would consist of military pressing (straight and ramped)?
Posted Wed, 04/25/2012 - 09:48
Hi Gio,
No, you alternate those lifts every other workout.
Posted Sun, 05/13/2012 - 23:24
So on Monday I Bench straight and then on Wednesday I Military Press ramped and on Friday I Bench straight again?
Posted Wed, 05/23/2012 - 14:56
Correct.
Posted Mon, 08/20/2012 - 21:36
Doing that, you would never have ramped sets for bench press. Steve, is that intentional? If so, how often are we adding weight to the bench press and the military press?
Posted Thu, 12/06/2012 - 11:51
I have same question, have started workout doing srtaight bench to straight shoulder press to ramped bench on Friday. So I have been doing it wrong? I love this workout, my gains are crazy! I do have a lot of muscle memory from years ago when I use to hit it hard, but my bench is already increased 20 pounds after first week and climbing, I did start somewhat light but now the push is on!
Posted Fri, 04/27/2012 - 00:06
Hi Steve I'm 15 and I'm looking to build muscle and I'm 160 pounds and 6 feet . I'm looking to add 20 pounds of muscle and lookin good and ripped at the same time what workouts should I do? I'm also looking to not have an excessive amount of fat
Posted Fri, 04/27/2012 - 09:56
Add muscle will natural decrease your bodyfat percentage and make you look more ripped, so I do not recommend trying to lose fat at your age. Focus on eating healthy and exercise. If you're new to lifting, start here:
http://www.muscleandstrength.com/workouts/8-week-novice-quick-start-work...
Posted Sat, 04/28/2012 - 14:18
Hi Steve,
I'm 16, 5'5 140 pounds, and I have started this program. However my friends have told me that when I deadlift, I'm using my back only and am not incorporating my legs when I go down. I have tried to fix my form but I just can't perform a deadlift even when I use really low weight. Should I continue doing deadlifts or will it injure my back?
Posted Mon, 04/30/2012 - 11:59
Never perform heavy deadlifts when you are unsure about your form. If you want to work on deadlifts, do so with a light weight until you are confident that your form is solid.
Posted Mon, 04/30/2012 - 03:51
hey steve im about 180pounds and 16 just comming 6ft. iv been training quite heavily over the last 10 weeks and i can see the personal gains iv made. but im looking for like a intermediate workout that'l be good for me to burn the rest of my fat but gain muscle weight? any idea's cheers
Posted Mon, 04/30/2012 - 12:02
Hi James,
Fat loss is mostly about diet. This workout can help you build muscle and is a solid choice.
Posted Wed, 05/02/2012 - 07:02
Hi Steve,
Just wondering about the break intervals per sets?
Posted Wed, 05/02/2012 - 10:05
Don't rush things. Wait until you feel fully recovered from the last set.
Posted Thu, 05/03/2012 - 04:14
Hey Steve, I am currently 176-179 lbs, 5'11". I work out quite a bit but always loose motivation bc I can't find the right workout that gives me good burns. Like for instance, I can do 10 bicep workouts and barely be sore the next day. Anyway, I am not fat, I'm average, but with my shirt off I have more fat than expected, ESP in my lower belly. I want to get shredded, I want to look like an nfl running back. Shredded but jacked up. If I could find a good ruotine I would stick with it and be dedicated just as long as I'm not searching for new workouts on YouTube every other week. I'm not a beginner, I'm not a pro. Can you point me in the right direction?
Posted Thu, 05/03/2012 - 09:32
Try this workout. The key to reaching your goals will be to find a workout you enjoy, and to focus on getting to the gym and adding weight to the bar. You have to view this as a long term process, and trust the process.
Posted Fri, 05/04/2012 - 09:20
Steve,
I am brand new to weight lifting, like BRAND NEW. I'm 18 and 150 and about 6 months in on my air force career. I am very scrawny and hit puberty later than most but never put my raging muscle building hormones to work until now. Being new to weight lifting i want to make sure i'm doing everything right and i don't miss a step. Today was the first day i hit the gym, going in with nothing but determination to get bigger. i'm putting all my trust into this workout plan so like i said, i want to get it just right, maybe you can help me with that. So, I started out with Fridays schedule hitting the squat bar. Being scrawny i had no clue how much i could squat, lift, bench, etc... I put 25 on each side and did 5 reps with minute intervals in between. it was embarrassing because of how little i could do. But my dad always said its not about how much you lift, its about how right you lift it. (so i'm hoping for good results.) After that i moved on and so on. Anyway, I finished all the workouts doing ((25)) pounds with each workout. and by the last rep i was struggling on all of them. My questions for you Andy, (or any weight lifting gurus out there) with my weight, and my age, and my little weight lifting capabilities, what is the best way to do this program. including weight, time intervals in between, adding weight... and how do i do it? i understand the day to day schedule of what to do and what the exercise is, i just don't understand what to do with it and how to use it to my best advantage to get quick results..
Any Reply would be GREATLY APPRECIATED.
-Amn Adams, USAF.
Posted Fri, 05/04/2012 - 14:03
I started 18 and scrawny. It doesn't matter what you start with. Focus on doing all you can each workout, and adding weight when you can as dictated by the workout. This is detailed above. Results will come from progression of weight, and eating properly. Progress - adding weight - is detailed in the workout's description. Follow it and you will see results.
Posted Sat, 05/05/2012 - 10:47
Hey Steve,
I've been working out for a year,then I stopped for a year and now I'm going back. I've decided to begin with 20 min cardio and then do the regular 12reps/3 sets thing for every muscle group(6 days a week),for a month,until I adapt again and then follow this workout. Firstly,do you think this is a good choice?Secondly,how do you know you should be moving to Intermediate workouts?
Posted Wed, 05/09/2012 - 09:31
Do I think it's a good choice? Certainly. Getting strong on the basics creates a solid foundation. As far as intermediate workouts, I would focus on getting as big and strong as you can over the next year. You will learn a lot and will be more able to understand which intermediate style of training might suit you better.
Posted Sun, 05/06/2012 - 13:24
Steve,
I'm new to all of this and your workout seems perfect for me as a beginner in the gym. What supplements should I take besides protein? I'm looking to put on some muscle but I don't want get over 200lbs. I am currently 190. Idealy I'd like to get more definition. Any thoughts?
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