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Old 08-19-2011, 12:27 PM   #4
Fazc
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Max Brawn
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
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Here's the structure i've based my workouts around the past couple of years.

Benching exercises: Bench, CGBP, Incline, Incline CGBP, Dips, Flyes

Pulling exercise: Chins, PullUps, Rows BB/DB, Shrugs

Overhead exercises: Presses seated/standing with BB/DB, Laterals, Upright Rows

Squatting exercises: Squatz High Bar/Low Bar, Leg Press, Leg Extensions

Deadlifting exercises: Deadlifts, RDLs, SLDLs, GMs, Hypers, Leg Curlz

Accessories: Curlz, Abs, Extensions, Calf Raises

(The list is by no means exhaustive, but it should give you an idea of what I think works)

You choose one exercise from each category. For a novice it's basically very simple, choose the bolded exercise. Later on when variety is needed (that is genuinely needed, not wanted) then exercises can be varied.

Sets/Reps: For a novice volume is required, so 3x10 is reasonable as is 5x5. Later on when a foundation has been built, a trainee can vary his sets/reps to suit his more specific goals.
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