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Beginner / Intermediate Program: Phase 1
This is a sample routine based on a five-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period.
Day 1 - Chest and Back
| Exercise | Sets | Reps | Tempo | Rest Interval |
| A-1 Decline Dumbbell Presses, Semi-Supinated Grip(palms facing each other) | 10 | 10 | 4 0 2 0 | 90 sec | A-2 Chin-Ups (palms facing you) | 10 | 10 | 4 0 2 0 | 90 sec |
| B-1 Incline Dumbbell Flyes | 3 | 10-12 | 3 0 2 0 | 60 sec | B-2 One-Arm Dumbbell Rows | 3 | 10-12 | 3 0 2 0 | 60 sec |
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.
Day 2 - Legs and Abs
| Exercise | Sets | Reps | Tempo | Rest Interval |
| A-1 Back Squats | 10 | 10 | 4 0 2 0 | 90 sec | A-2 Lying Leg Curls | 10 | 10 | 4 0 2 0 | 90 sec |
| B-1 Low-Cable Pull-Ins* | 3 | 15 - 20 | 2 0 2 0 | 60 sec | B-2 Seated Calf Raises | 3 | 15 - 20 | 2 0 2 0 | 60 sec |
(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3 - Off
Day 4 - Arms and Shoulders
| Exercise | Sets | Reps | Tempo | Rest Interval |
| A-1 Parallel Bar Dips | 10 | 10 | 4 0 2 0 | 90 sec | A-2 Incline Hammer Curls | 10 | 10 | 4 0 2 0 | 90 sec |
| B-1 Bent-Over Dumbbell Lateral Raises* | 3 | 10 - 12 | 2 0 X 0 | 60 sec | B-2 Seated DumbbellLateral Raises | 3 | 10 - 12 | 2 0 X 0 | 60 sec |
(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.
Day 5 - Off