Weight Training Routines For Beginners

[BendtheBar]

Post beginner weight training routines in this thread.

[Bodybygamma]

2 day a week total body routine for beginning lifters with little time to go to the gym.

Day 1
Bench Press 4-5 working sets
1 Arm Dumbbell rows 4 working sets
Incline Db Press 3-4working sets
Bicep Curls 3 working sets
Db Lunges 6 working sets
Db Skull Crushers 2 sets

Day 2
Squats 4-5 working sets
Deadlifts 4-5 working sets
1 arm Db Overhead Press 4 working sets
Pulls ups 2 sets till failure (*hit at least 3 reps or work up to a total of 10)
Dips 2 sets till failure (*hit at least 3 reps or work up to a total of 10)
Hammer curls 4 sets

For the first month work in between 15 to 7 reps.
Keep adding 5-20lbs until you can not do 7 reps.(this will teach you about weight progression)

*Always do at least 2 warm up sets with just the empty bar, or light Dumbbells.*

For the second month taper down your reps between 12 to 5 reps
Alternate out some of your assistance movements for different yet similar ones.

For the third month taper down your reps to 10 to 3 reps.
Alternate out some of your assistance movements for different yet similar ones.

For the fourth month you should be ready for a different program.

[kman025]

3 day a week program
Here is a beginner program, I myself was actually thinking about doing after i get busy, later next year.

Workout A
Squat-3x5
Row-3x5
CG bench-3x6-8

Workout B
Bench-3x5
Front Squat-3x5
BB curl-3x5

Workout C
Power Cleans-3x5
Deadlift-3x5
Press-3x5

-add 5lbs every time all reps for all sets are completed
-take a day off inbetween each workout





Comments? Critiques? Changes?

[Grim83]

My beginners routine

Your First Weightlifting Routine

Rippetoes starting strength
Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

A simple beginners routine by Allpro at bodybuilding.com
A Simple Beginner's Routine - Bodybuilding.com Forums

[BendtheBar]

Good additions!

[bwys61]

A
Squat
GHR
Military Press
Barbell Row
Skull Crushers

B
Deadlift
Leg Press
Bench Press
Pull-ups
BB Curls

***Start with 3 Sets of 10. Add another set each week until you hit 5 sets.

Then, drop to 8's, then 6's, then 5's, then 3's then 1's

Add weight as you decrease reps by 2.5-5 %

[BendtheBar]

Rippetoe:

Monday Wednesday Friday alternating ABA BAB...

A
Squat- 3x5
Bench-3x5
Deadlift-1x5

B
Squat- 3x5
Standing Overhead Press- 3x5
Powercleans or BB rows- 3x5

[strkout35]

Originally Posted by BendtheBar

Rippetoe:

Monday Wednesday Friday alternating ABA BAB...

A
Squat- 3x5
Bench-3x5
Deadlift-1x5

B
Squat- 3x5
Standing Overhead Press- 3x5
Powercleans or BB rows- 3x5

hmm i might just try this... in all seriousness though i've heard many rave about this routine and it is supposedly the end all be all for beginner weight lifting routines, i'll let you guys know what i think of it after i finish

[charlie11]

I am a 13-year-old kid from Texas. does anyone have any advice for weight training for a thirteen year old?

[BendtheBar]

Originally Posted by charlie11

I am a 13-year-old kid from Texas. does anyone have any advice for weight training for a thirteen year old?

Welcome to the forum. My best advice is to stick with the basics...and work on your overall body strength.

Bench Press
Pushups
Dips
Pullups

And if you have access to the equipment, squats, deadlifts, curls, closegrip bench presses, overhead presses.

Learn good form on exercises from a trusted source, and then slowly practice your form with light weight.

What equipment do you have access to?