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 Routine
3 sets, 12-15 Reps
Barbell Bench Press - Medium Grip
2 sets, 8-12 reps
Dumbbell Flyes
2 sets, 8-12 Reps
Wide-Grip Lat Pulldown
2 sets, 8-12 Reps
Seated Cable Rows
2 sets, 8-12 Reps
Dumbbell Shoulder Press
3 sets, 8-12 Reps
Barbell Curl
3 sets, 8-12 Reps
Triceps Pushdown
3 sets, 8-12 Reps
Barbell Full Squat
2 sets, 8-12 Reps
Leg Extensions
2 sets, 8-12 Reps
Lying Leg Curls
3 sets, 12-15 Reps
Standing Calf Raises
3 sets, 12-15 Reps

Good Luck! Keep me posted or updated on your progress! E-mail me at!

About the Author

Randy Herring

Randy Herring

The following training routine is typical or basic and not designed...

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