Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar
- Target Gender Male & Female
Workout Description
This workout was created by TitanCT.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.
Full Body Workout for Beginners
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 10-15 |
| Stiff Leg Deadlift | 3 | 10-15 |
| Seated Calf Raise | 2 | 15-20 |
| Barbell Bench Press | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Press | 2 | 8-12 |
| Standing Alternating Dumbbell Curl | 2 | 8-12 |
| Tricep Pushdown (Using EZ or cambered bar) | 2 | 8-12 |
417 Comments
Hello,
What protein powder is recommended for beginners.
Hi Jermaine, it would depend on the goal. If you want to build muscle, then whey concentrate or whey isolate would be great. If you want to lose weight, then whey isolate would be the best choice. If you are vegan, then a soy or vegan protein would serve you well. We have many great brands to choose from here on M&S, and if they are available here, then we believe they would be a solid option.
Hi how long would I rest between sets on those one ?
90-120 seconds rest, Dave. I hope that helps!
In your work out you don’t mention what weight to start at
Hi Anthony, the weight should be something you find challenging but are able to finish all sets and reps without sacrificing form. That will be different for each person. So, you will need to go by trial and error (leaning lighter to start with) to figure that out.
Hope this helps!
Is stretching before lifting weights needed.
Needed, no. You can lightly stretch to loosen up if you like, but I think movement would serve you better. Start with light sets on the first exercise and concentrate on slow movement to help you get ready.
Used to go to gym ,many years ago.Do you think i should start with this or similar to this ,if you haven't lift any weight for years?Cheers
Hi Leslie, I think this would be a great program for you. And we have many more workouts available as you get back into training more regularly. Hope this helps!
I'm enjoying this workout.
Can this be turned into an intermediate routine by adding an additional two sets to all the exercises?
Hi Jerry, this is a great question. You can either add a set to each, add another exercise to help bring up a lagging bodypart and do that for similar sets and reps, or you can pair these up into twos and do supersets. Any of those can make this a little more challenging.
Can I use this workout plan for fat loose
Absolutely!
Should I train to failure ?
Not if you're a beginner. The goal is to challenge the muscles while learning proper form. You should be working hard at the end but not reaching failure. Hope this helps!
Rest Times not mentioned
Solid rest time is 60 seconds between sets. If you need up to 90, take it, but definitely no more than 90.
I think you need at least 30, but I like that you want to get after it quicker.
What about less than 60? Can i take 10-20 second breaks?
Can you do this two days a week?
Absolutely!
Hi
I’m a beginner in weight lifting. I usually do boxing but need help to buy barbell and weights set. I have a couple sets of 1kg, 2kg weight plates each for the dumbbells but I don’t know what to buy for barbell. Getting fit is my goal, not bulking out. Any help appreciated.
I can't put in any links for barbells here, Hashir. But Amazon has several choices that would work. I would suggest a basic straight bar that would match the plates you're using with simple collars. It beats nothing at all until you can get something else.
HELLO
Hi there, I've just started with this workout - so far so good! I'd say my chest is considerably weaker than my lower body . I'm just concerned, with this workout focusing on Squats/Deadlifts, am I in a position to potentially train lopsided? Or maybe I'm just ignorant of how much upper the given exercises provide(!) Thanks
Hi, why the back isnt included in this workout?
It is. Barbell rows you imbecile
Ha made me laugh that you imbecile lol
Hi, I'm a beginner in this, I want to gain weight and have a nice form but I also want to train all my body. I would like to know which of these workouts is the best for me? Please Send me all links you think might help
I heard it's best when you take nutriment like proteins and stuff like that. Please give me some informations
My age is 17 em a teenager .... for building body i joined a gym.... but there is no proper coach present i dont know frm where to start what to doo plz i need ur hlp.......
Is this something we can do 5 days a week or no? Or is it something more of go at your own pace?
Hi i have went to the gym on and off for about 2-3 years but just lifting randomly without any knowledge. Is this program still beneficial for me?
I haven't worked out since high school. I'm 36 and am wondering if I should be taking and supplements as I begin this routine. I have gain a lot of weight the last few years and lack motivation. I work as a mechanic 50+ hours a week, so I'm also tired by the time I go to the gym. Any suggestions will be appreciated
Are there any alternative movements to the stiff legged deadlift anyone would recommend? I have a lumbar disc issue that might be aggravated by the deadlift and want to be safe.
i am a 61year old beginner with high blood pressure and diabetic.i need a work out HELP
Im am over weight, obesse, 41 bmi. I quit smoking 2 months ago so I could breathe again. Since i quit smoking I have been swiming 20-25 laps a day at my gym and walking a mile in 20 minutes without running out of air!!! It was tough to breath and i was getting nowhere with getting into shape while smoking. For the last 3 weeks i have been doing this begginer excersise program. I am starting to feel better. I begin each of the 3 days of excersise with a 15 minute sauna then straight to the treadmill for a 20 minute mile then the wieghts (all 8 excersises) and then I swim 20 laps in the pool followed by 20 minutes in the sauna. I am reall strating to feel fantastic. I am going to complete this 8 weeks program and select another begginer program. I dont have to live with fat anymore. I can do something about it slowly. It might take 2 years and i might look really fat to the others at my gym but i dont care about them. I can do it and i am obease, you can do it too!!!
Steve,
I'm going to be starting this program tomorrow after years away from the gym. Based on earlier comments, I will do this three times a week for four weeks. What workout would you recommend after that? My goal is to drop as much body fat as possible (my home scale says I'm at around 32%).
Hello,
I've been doing this routine for 3 weeks now. For someone skinny like myself, wouldn't 10 to 15 reps be too much since we're looking to add mass?
Instead, shouldn't we aim for maybe 8-10 reps?
Just a thought
i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks
i have been workingout for 3months now . but i only workout for 2weeks. at the start of the new session inthe following month i findout am not growing muscles, why??? thanks
hi im mike and i have a job that i work 3 days day shift and 4 nights night shift and 3 days of then i start again but whit 4 day shift 3 night shift and 4 days of no facations or weekends of and i realy want to go to gym but i need a program that wil work with my working time pleas help me or give me some advice
I've been working out for some time so I'd say, at least I'd like to think when it comes to working out, I'm intermediate. My question is; would this be a good workout to do if you have not worked out in a few days? I've been off for exactly a week(since last tuesday) and was thinking, to get back into the groove of things, would be to get every muscle part in? Any thoughts and or advice of what workouts to do from taking a week off from the weights??? Thanks in advance!
Full Body Workout
Exercise Sets Reps
Squat 3 10-15
Stiff Leg Deadlift 3 10-15
Seated Calf Raise 2 15-20
Barbell Bench Press 3 10-15
Barbell Rows 3 10-15
Shoulder Press 2 8-12
Standing Alternating Dumbbell Curl 2 8-12
Tricep Pushdown (Using EZ or cambered bar) 2 8-12
hi steve i want to do this workout but i dont know how much weight should i lift because it doesnt say anything about weights?
Simple test your 1 rep max. After you find the 1 rep max weight just lift at the 70% of the 1 rep max.
The weight that you use will be relative to your own strength and experience level. He touches on how to choose your ideal weight in the article. " I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game."
For a woman, how long would you recommend this workout to be for (6 week? 12 week?) and is there a routine that you recommend to do next after this is completed?
Hey all,
Im fairly new to lifting, I havnt been to the gym in at least over 4 years, but back then i only used to do resistance training as well. My main question is, is this a good program to start with? As I was wondering if the best place to start is a full body work out instead of targeting select muscles in individual work outs?
any help would be great
thanks
How long should you do this routine before switching from begginer to intermediate and do you have a link for the intermediate routine
Greetings,
can i do these as once a week?
i'm gonna start working 5 days a week, mall hours, and i just want to stay on my exercise. or you have any much better work out routine? pls. thanks.