Originally Posted by Fire36
seppe the squat, DL and OHP press, can be done in one workout 3x a week, This is what Jason Ferruggia lays out in his Muscle Gaining Secrets program
It is also what I have used myself and with people I train, with good results as described here
. Of course if the person cannot press the 20kg bar overhead, we build up their pushups and use dumbbell overhead presses until they can; if they cannot deadlift 60kg (the 20kg bar plus a 20kg plate either side), we have them do rack pulls until they can rack pull 80kg.
I am not in favour of splits for beginners; the purpose of splits is to allow body parts more time to recover between workouts, but a beginner cannot work very intensely, so doesn't need that extra time, a split thus robs them of much possible growth.