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Workout Summary
Download WorkoutWorkout Description
This is a muscle and strength building program for beginner and early intermediate lifters. It is designed to target all major and minor muscle groups, allowing you to maximize hypertrophy (the muscle building process) through the use of progressive resistance.
You will be training 3 days per week, resting at least one day in between sessions. Here is a sample schedule:
- Monday - Workout A
- Wednesday - Workout B
- Friday - Workout C
Workout Notes
How to work ramped 5x5 sets
The first 2 sets are "working warm up" sets. The weight you use for your warm up sets will be based upon the resistance used during your 3 working sets. Here is the set up:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3-5 - 100% (working weight) x 5 reps
So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this:
- Set 1 - 120 pounds (60%) x 5 reps
- Set 2 - 160 pounds (80%) x 5 reps
- Sets 3-5 - 200 pounds (working weight) x 5 reps
Ramped 3x5 sets for deadlifts
This is performed in the same way you worked your 5x5 ramped sets, but with only one working set:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3 - 100% (working weight) x 5 reps
Workout C - Ramped 3x5 squats
If your squat sets during Workout A felt manageable, try to add 5 pounds to your working set during Workout C. Here's how your Workout C squatting would look like:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3 - Workout A's working weight + 5 pounds x 5 reps
How much weight to use per set
For a given exercise, use the same weight for each set. When this amount of resistance feels manageable, add another 5-10 pounds to the bar. You want to focus on progression at all times, so when you are able to, load the bar.
Progression of weight drives gains. It is essential, and this program will not yield gains without it.
Rest between sets
For major lifts like squats, deadlifts, bench press, overhead press and barbell rows, rest about 2 minutes in between sets. You can use 60 to 90 seconds rest between sets for all other movements.
| Workout A | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Squats (Ramped) | 5 | 5 |
| Bench Press (Ramped) | 5 | 5 |
| Barbell Row (Ramped) | 5 | 5 |
| Upright Row | 3 | 10 |
| Skullcrushers | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
| Workout B | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Deadlifts (Ramped) | 3 | 5 |
| Romanian Deadlift | 2 | 8-12 |
| Seated Overhead Press | 3 | 8-10 |
| Pull Ups or Inverted Rows | 3 | 10-15 |
| Dips | 3 | 10-20 |
| Barbell Shrugs | 3 | 10 |
| Standing or Seated Calf Raise | 3 | 12-15 |
| Plank | 3 | 60 seconds |
| Workout C | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Squats (Ramped) | 3 | 5 |
| Squats | 1 | 20 |
| Incline Dumbbell Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10-15 |
| Seated Arnold Press | 3 | 10-15 |
| Cable Tricep Extensions | 3 | 10 |
| Barbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
107 Comments+ Post Comment
Hi there!
I was wondering if this workout is ok for an Endo/Mesomorph body type.
Cheers,
A
Hi Andrew,
Yep! This workout is perfect for all body types.
Hope this helps!
Hi josh. I wanna ask. I have lifted for 6 months with 4 day push pull & legs program. Is it ok if I change my program to 3 days full body workout routine? And what the benefits if I change my program into full body workout?
Hi Taufiq,
Absolutely! Benefits of full body training include a higher training frequency for each muscle group (3xs per week as opposed to 2xs with upper/lower programs).
Hope this helps!
Hi josh, can i change the 5x5 range to 10×12 and still do ramped??
Hi Marlow,
Sure, that should be fine.
Hope this helps!
Where can I put a walking lunge in the workout?
Hi Harry,
Wherever you see fit. I just probably wouldn't start out with it based on this workout's recommendations.
Hope this helps!
This looks excellent! Just what I've been searching for as a beginner. Just a couple of questions...
1. How do I work out my initial working weight? Is it the max weight that I can complete one set with whilst maintaining form?
2. In terms of weight progression for the none ramped exercises, can that be done between sets during the same workout or should I just add more the following week?
Thanks
Hi David,
1. Yes. But you should feel as though you have 1-2 reps left in the tank after each set.
2. Yes, they can be done in that fashion.
Hope this helps!
hi JOSH,
I've been following Jason's workout routine for three months.( jason-blaha-ice-cream-fitness-5x5-novice-workout) Now it would be appropriate to go through the workout routine you mentioned?
REPLY
Hi HALİL,
Yes, this would be a solid next step.
Hope this helps!
hi steve,
I've been following Jason's workout routine for three months.( jason-blaha-ice-cream-fitness-5x5-novice-workout) Now it would be appropriate to go through the workout routine you mentioned?
HI Steve,
When I playing squat, I feel a pain in my knee..so, can I playing dumbbell lunge instead of squat
when i do remped set, if our gym only have 5 or 10 kg(5, 10, 15, 20, 25, +5...)
how can i do remped set?
is it possible to do MMA or cardio related workouts between the days where I don't do full body splits
Example
sunday- - Monday - - Tuesday - - Wednesday- - Thursday- - Friday- -Saturday
full body cardio full body mma rest rest mma
mma boxing bjj
Hi Tarek,
Sure, that should be fine if you feel you are still able to recovery in between bouts.
Hope this helps!
To anyone using or has used this routine, did you see good gains? And another question can I use this program to get stronger/bigger for football season? Or is there a better program for that? Thanks.
Amazing programme so glad I took the time to follow, into my 8th week now and have been able to consistently load throughout. Would like some advice for when I finish the 12 weeks? I prefer the full body workout and 3 days a week suits me, still with the same aim to build muscle and strength. Any other programmes or advice would be greatly appreciated! Thanks
Hi MC,
Thank you for giving the program a shot! Glad you were able to see results from it.
Try this one next: https://www.muscleandstrength.com/workouts/total-package-workout
Hope this helps!
Hello...first of all thank you very much sir for sharing this program with us i am honestly very thankfull to you....and secondly i read somewhere that that you must have to have 6 reps minimum and 12 reps maximum for muscle building....i am just curious why most of the exercises have 5 reps ?????
Hi Adan,
You can build muscle with any rep range. 6-12 is thought to be optimal for hypertrophy (muscle growth). However, strength based rep ranges (1-5 reps) will still build muscle provided you're achieving progressive overload.
Hope this helps!
Hello everyone,
I am completely new to this thread and I wanted to know, am I supposed to drink my protein shake on off days as well. Additionally, I know adding cardio will help me slim down, are there any cardio exercises anyone can recommend that won’t be as hard on the joints but still effective? Thanks ahead of time!
Hi Javier,
Protein supplements are meant to help you meet your daily protein requirements. If you struggle to meet those requirements on your off days as well, you can certainly supplement with a protein.
The best low impact cardio in my opinion is walking. It's very effective and honestly an exercise most people don't take advantage of. Other low impact options can include cycling and swimming depending on your body's skeletal structure and how intensely you choose to perform these exercises.
Hope this helps!
Thank you so much for the quick reply.
Hi Javier,
You're welcome!
Cheers!
Hello!
What should I do after 12 weeks? Going to another plan which you have mentioned recently in comments or do a d-load then go for another 12 weeks using this plan?
Hi Mkay,
Both are excellent options! If you feel like you need a break, take a deload week. If you're still feeling fresh, move on to another program.
Hope this helps!
Hello All,
As i see this is the beginner program for 12 weeks. After that what should we do? Do you have a full body workout program for intermediate and advanced bodybuilders?
Thank you
Koray
Hi Koray,
We sure do! Give this one a try:
https://www.muscleandstrength.com/workouts/total-package-workout
Hope this helps!
Hey,
Little confused if someone could help? as to he amount of sets per set? if that makes sense?
I know this maybe perfectly clear to most so sorry if this seems as silly question.....
for example
Workout C - exercise incline Dumb bell press - should go as below -
Set1 14kg x 3 sets of 10
Set2 18kg x 3 sets of 10
Set 3 20kg x 3 sets of 10
or will it be
Set 1 14kg x 1 set 0f 10 then move onto
Set 2 18kg x 1 set of 10 then move onto
Set 3 20kg x1 set of 10
thanks
Hi MC,
The second example you have provided is correct.
Hope this helps!
Looks promising. So how to eat? Can you recommend a nutrition plan for pre and post workout? I usuall go gym in the morning. What i do is make a shake adding 30 gr oat and a banana. After 1-2 hours head to gym and get BCAA (half). After workout another half BCAA and eat chicken with brown rice (lunch). I eat a protein bar or carb bar between lunch and dinner. Having dinner at least 6pm. If I want to i make another protein shake without banana and oat.
I am 170cm with 68kg. My BMR is something like 1700 and i go to gym 3-4 times a week. I usually get less than 2000 cals per day.
Do you have any recommendation? Planning to start this plan this week....
I feel people make a bit too much of a deal of nutrition. Maybe because I'm not a professional but for me Just having some beans and brown rice after workout is good enough. Seeing lots of gains with this routine.
Hey , what if the gym is too crowded and i'm not able to do the bench press nor squat in the beginning? can i do the others and do them at last since the gym is crowded? please reply fast gonna start this workout tmr! thanks!
Hi Sohaib,
You can alter the order of your exercises based on the availability of gym equipment. If you find yourself nearing the end of your workout and you still haven't performed an exercise, simply perform another variation using equipment that is available.
Hope this helps!
I just started lifting and been doing this routine for 2 weeks so far. Can I substitute squats in Routine C with Hex Bar deadlifts? I'm more comfortable lifting heavier weights with the hex since I'm still perfecting my squat form.
Hi Randall,
Absolutely! The hex bar is an excellent exercise and very beneficial, especially if you have faulty movement patterns during the squat. Utilize it until you are comfortable performing squats.
Hope this helps!
What is ramped approach ?
Hi Chris,
It's the weight you used on each set. It's based on percentages off your 1RM, with the lower percentages coming early in the set to serve as a warm up.
The exact percentages with examples are laid out within the article if you are interested. They are under the "workout notes" subheader.
Hope this helps!
How much time should I be resting between individual exercises (not sets)? I've been giving myself 3-5 minutes. Should I move on to the next workout only when I'm ready or should I force myself once an alotted rest time is over?
Hi Phuc,
For sets with 5 reps rest 3-5 minutes. For sets with 8+ reps rest for 30-90 seconds.
Hope this helps!
Hi Phuc,
Protein needs will vary from person to person. I think you'll find this article extremely helpful: https://www.muscleandstrength.com/articles/how-much-protein-post-workout
Hope this helps!
When I don't have time for meat, I take shakes with 25g of protein. What amount of protein should I be taking after this routine?
Workout C has two squat excercises. During the second one that says 1 set of 20 reps am I supposed to use the working weight from the first one, or just body weight?
Hi Kaleb,
The first few sets of squats are going to be using the RAMPED approach. The last set is more of a burn out set. So you'll strip the weight and use an amount you can perform 20 reps with.
Hope this helps!
what should be done on the day of rest?can hav small jogs/cardio?
Hi Hareesh,
Definitely, some light cardio on your rest days would be beneficial to helping you recover from your workouts and burn calories on your days away from the gym.
Thx for all the info, i can definitely work with that.
One question though, what does "ramped" mean, rush or something like that?
Grtz.
Donnie,
It's the weight you used on each set. It's based on percentages off your 1RM, with the lower percentages coming early in the set to serve as a warm up.
The exact percentages with examples are laid out within the article if you are interested. They are under the "workout notes" subheader.
Hope this helps!