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The Ultimate Beginner 3-Day Full Body Routine!

The Ultimate Beginner 3-Day Full Body Routine!

If you are a beginner this routine is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Learn all the secrets!

The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).

If you are a beginner the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Combined with performance nutrition, smart and hard training and sufficient rest a "lean tissue" gain of 24-36 pounds is realistic in the first two years of consistent training.

Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes

Approximate "lean tissue" gain in 6 months: 12 to 18 pounds
For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes.
For muscle gain only: Abstain from performing any cardiovascular exercise.

Full Body Workout:

Good Luck! Keep me posted or updated on your progress! E-mail me at randyherring@bodybuilders.com!

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About The Author

Randy Herring is a bodybuilding and fitness guru. Also, Randy is a certified personal trainer with over 20 years experiance.

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Rcuse

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Rcuse

Are we suppose to do his routine all 3 days we workou?

Mar 14, 2012 3:17pm | report
 
momboobs

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momboobs

Yes. It's a full body workout..

Mar 31, 2012 9:53pm | report
Vygotsky

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Vygotsky

Ummm....
1. BB bench
2. Squats
3. BB reverse rows
4. Hyperextensions or RDL
5. Weighted pull ups
6. Either BB curl or skull crusher

Thats it for me currently.

May 19, 2012 5:13pm | report
 
Frankie1974

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Frankie1974

Im no expert (obv), but would this routine (full body 3 times a week) lead to overtraining? Its a beginners workout, therefore surely beginners need more bodypart rest??

Furthermore, can our pecs grow and get stronger with only 2 exercises per workout? I'd like to find a good beginners workout for me, but something tells me to avoid this one!

It also says that if "we" train using routines of advanced or experienced bodybuilders, then our gains will be minimal over a long period. This routine seems contradictory and a tad confusing!

Aug 27, 2012 1:23pm | report
 
Frankie1974

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Frankie1974

I forgot to add that overtraining is a nightmare for me. Even training 3 times a week on a "normal routine", after 4 to 6 weeks I always feel the onset of overtraining kicking in, by 10 weeks I'm hating my protein shakes and dreading every training session, whereas in the 1st 4 weeks I can't wait to get in the Gym. Nightmare.

Aug 27, 2012 7:00pm | report
TomCJax

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TomCJax

Beginners heal much faster than advanced lifters. If you're advanced you are damaging your muscles more effectively and it takes more time, thus the need to stagger body parts.

Jul 16, 2014 12:58pm | report
brandon24978

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brandon24978

Starting out with this program for about two months and then graduating to the Bizzy Diet!!!

Jan 13, 2013 4:49pm | report
 
rrrreda

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rrrreda

guys. what about the traps?

Article Rated:
Jan 17, 2014 4:57am | report
 
sburke5

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sburke5

awesome article i do all body workouts and i get get the best workout.. leaving the gym dead...from head to toe... your nutrition will guide you into being bulky, lean, or overweight the workout is 50% of the battle..

Apr 3, 2014 11:52am | report
 
relentlessdj

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relentlessdj

This is ok, but would put squats at the beginning, you need all your energy for them. Crunches and calve raises? Forget them, they won't benefit you as newcomer. As a beginner, you really want to be doing compound exercises over isolation exercises

Sep 4, 2014 3:57am | report
 
daliamim

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daliamim

Is this workout routine good for women??
I'm starting to workout today. Wish me luck.....

Sep 15, 2014 7:00am | report
 
soulman247

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soulman247

WOW are you crazy beginners can't do that much in one time in the GYM

Oct 13, 2014 6:57pm | report
 
soulman247

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soulman247

WOW are you crazy beginners can't do that much in one time in the GYM

Oct 13, 2014 6:57pm | report
 
soulman247

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soulman247

WOW are you crazy beginners can't do that much in one time in the GYM

Oct 13, 2014 6:57pm | report
 
Showing 1 - 14 of 14 Comments

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