It is very important that you have a solid routine as beginners. The reason I say this is, this is the point where your strength gains will increase most rapidly.
But what if I am not interested in strength and I am more interested in putting on size?
Let me put it to you quite simply, if you do not get stronger, your body will not grow. I don't care if you are lifting for 2 years on the best diet, if the strength doesn't increase then neither will your size. The point I am making is, as beginners you will notice the biggest increase in strength in least amount of time. So having a routine that can maximize the gains of your entire physique is extremely important. I have created a very effective full body compound workout that will not only target every muscle group, but will do so using the biggest most effective workouts.
The Beginners Routine:
The beginners routine consists of 5 different workouts and should be performed only every other day with 2 days off consecutively every two weeks.
Week 1-2
3 sets - 8 to 10 reps - 45 second between exercises.
Week 3-4
3 sets - 8 to 10 reps - 30 seconds between exercises.
Week 5-6
4 sets - 8-10 reps - 30 seconds between exercises
Week 7-8
4 sets - 8-10 reps - 15 seconds between exercises
Week 9-10
5 sets - 8-10 reps - 15 seconds between exercises
Week 10-12
5 sets - 5 reps - 15 seconds between exercises
3 sets - 8 to 10 reps - 45 second between exercises.
Week 3-4
3 sets - 8 to 10 reps - 30 seconds between exercises.
Week 5-6
4 sets - 8-10 reps - 30 seconds between exercises
Week 7-8
4 sets - 8-10 reps - 15 seconds between exercises
Week 9-10
5 sets - 8-10 reps - 15 seconds between exercises
Week 10-12
5 sets - 5 reps - 15 seconds between exercises
Now, it is very important that you are lifting heavy enough weight. If you are physically capable of surpassing the amount of repetitions listed, you must increase the weight until that is not longer possible.
The beginners Routine/ The workout
1. Squats
2. Bench press
3. (Superset) Pull ups and Dips
4. Bent Over Rows
5. Military Press
1. Squats
2. Bench press
3. (Superset) Pull ups and Dips
4. Bent Over Rows
5. Military Press
Feel free to change the order of the beginners routine as you like, so long as the pull up/dip supersets remain in between the bench press and bent over rows. Also, feel free to exchange the squats with deadlifts every so often. This will keep your muscles guessing and ultimately yield greater results.
Ok, although I labeled this workout the "beginners routine", it does not mean this will only work for those who have just started weight training. This routine works great for anyone from beginners to experts and is very effective for both.
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