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A Workout Routine For Beginners!

Fill In The Blanks Workout Routine For Beginners!

How much resistance training is necessary to increase your lean muscle mass and strength? Not as much as you probably think. Try the following outline for a simple effective workout routine.

So how much resistance training is necessary to increase your lean muscle mass and strength? Not as much as you probably think. Unlike what you may read about in the muscle mags, you do not have to train hours a day, seven days a week to get results. In fact, any more weight/resistance training than 2 to 3 hours a week may be counter-productive.

The best results I've witnessed while in the personal training field come from 3-5 sessions a week with weights, less than an hour each session. Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.

The following outline for a workout routine is simplistic in it's approach, which is also why it's very effective. The key to proper weight training is to establish a good foundation on which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy.

Same thing with weight training. Keep it simple. It's more productive to focus effectively on a few tasks (exercises) than it is to work out with less intensity on many different ones. You can revise and edit the program every 8 to 10 weeks to include different exercises or a different pairing of muscle groups.

Keep your routine simple, follow the suggested exercises (most are simple, well-known basic exercises) and I guarantee you will see more results.

The Key To Proper Weight Training Is To Establish A Good Foundation On Which To Build Upon.
"The key to proper weight training is to establish a good foundation on which to build upon."

Step 1 Create A Weekly Schedule

From the following muscle groups, pick two that you will be working out on Day 1 of weight training.

Pick 2 from the following

Day 1: (Monday) of weight training ________ and __________.

Day 2: (Wednesday) of weight training _________ and __________.

Day 3: (Friday) of weight training_________ and ___________.

Here's your three day weight training routine: Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Include at least 1-2 days off each week for rest and recovery purposes.

The Key Is To Give Yourself A Day In Between Weight Training Sessions So That You May Include A Cardiovascular Session On Your Non-Weight Training Days
"The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days."

Step 2 Pick Exercises

Depending on which muscle groups you are training, pick 2-3 exercises for each muscle. Below is a sample week with sample exercises.

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Watch The Video - 10:15


Monday: Back/Chest


Tuesday: Cardio

20 minutes in the morning of interval training.
Wednesday: Legs/Shoulders


Thursday: Cardio

20 minutes in the morning of interval training.
Friday: Biceps/Triceps


Saturday And Sunday: Off

Step 3 Put it Together With Sets And Reps

Each workout day would look like this

1st exercise _________x 4 sets of 8-10 reps
2nd exercise_________x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
1st exercise __________ x 4 sets of 8-10 reps
2nd exercise __________ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
1st muscle group in workout __________
2nd muscle group in workout __________

Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as you feel necessary. For example:

  • 1st set-10 reps (warm-up)
  • 2nd set-8 reps (heavier warm-up)
  • 3rd set and the 4th sets (heavier sets) Hit Failure between 8 - 10 reps on last heavy sets.

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About The Author

Shawn LeBrun is the owner of ShawnLeBrunFitness.com, anonline personal training website dedicated to helpingyou gain muscle and lose fat.

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tfox31

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tfox31

can we get this program all in one download for people that are deployed in the military so we can put it on our computers?

Dec 26, 2011 5:44am | report
 
chienzhen

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chienzhen

is there any workout plan that using free weight? (not require any machine)

Jun 25, 2014 1:43am | report
 
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