The Hardest Part Is Just Getting Started…
A journey of a 1000 miles begins with a single step, and that first step is the hardest one to take. You have to muster up a great deal of will power and courage to start anything new, but once you take that first step and get yourself moving, the process becomes easier and easier because you build on the momentum that you’ve created.
A lot of times beginners will compare themselves to more advanced lifters and feel like they could never achieve the same level of development. But you need to remember that everyone was once a beginner. No body starts out at the advanced level.
Just look at my pictures below…
A lot of people don’t believe that I was really that skinny. Some people actually come to my website and think that I was always in the same shape that I’m in now. But building a muscular physique came as a result of years of hard work and dedication.
One problem that a lot of beginners run into when starting a new bodybuilding workout program is they get overwhelmed, listen to too many people, and often times make things much more complicated then they really are. But when you put aside all of the hype you can see that building muscle and getting in shape is as complex as some people make it out to be.
Remember This:
than a more complicated routine that’s only followed half assed.
That’s why I’m providing this basic beginners program. This is a great place to start if you are brand new to working out, or if you’ve been away from the gym for a while and are just starting back after a layoff.
Follow This Program Exactly As Outlined For Your 1st Month In The Gym.
The purpose of this basic program is to build up your conditioning and work capacity in order to handle higher volume and more intense workouts later on. Keep things simple, don’t add anything to this workout, just follow it as is. If you want to do extra exercise besides what’s outlined here, then you can do extra cardio and stretching. But don’t do any more weight training other then what’s listed here for your first month to the gym.
Basic Beginners Workout Program:
This will be the workout split:
Day 1: Upper Body
Day 2: Rest
Day 3: Lower Body
Day 4: Rest
Day 5: Repeat…
It doesn’t matter what days of the week you workout on. Just workout every second day and alternate between doing the upper body and lower body workouts.
Workout # 1 – Upper Body
We are going to use a technique called “Jump Sets” which basically means alternating back and forth between 2 opposing exercises. For the upper body it’s usually a pushing exercise and a pulling exercise. So you are going to alternate back and forth between each pair of exercises and rest at least 1 minute between each set.
Do 3 Jump Sets Of:
– Push Ups – 10 reps
– Seated Cable Rows – 10 reps
Do 3 Jump Sets Of:
– Standing Shoulder Press – 10 reps
– Lat Pull Downs – 10 reps
Do 3 Jump Sets Of:
– Abdominal Crunches – 10 reps
– Reverse Crunches – 10 reps
Start off light and conservative for your first week. The main thing is to just get used to performing the exercises with proper form. Then each week try to increase the weights you are lifting by 5 or 10 pounds. For the body weight exercises you can strive to increase the repetitions.
In addition to increasing the weights you lift each week, we are also going to increase the workout volume by adding an additional set of each exercise.
Week 1: Do 3 sets of each exercise. (start off light and get used to the moves)
Week 2: Do 4 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
Week 3: Do 5 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
Week 4: Do 6 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
Workout # 2 – Lower Body
We are going to use a technique called “Jump Sets” which basically means alternating back and forth between 2 opposing exercises. So you are going to alternate back and forth between each pair of exercises and rest at least 1 minute between each set, but feel free to rest longer if you need to.
Do 3 Jump Sets Of:
– Leg Press – 10 reps
– Bodyweight Squats – 10-15 reps
Do 3 Jump Sets Of:
– Leg Extensions – 10 reps
– Leg Curls – 10 reps
Do 3 Jump Sets Of:
– Calve Raises – 10 reps
– Hyper Extensions – 10 reps
Start off light and conservative for your first week. The main thing is to just get used to performing the exercises with proper form. Then each week try to increase the weights you are lifting by 5 or 10 pounds. For the body weight exercises you can strive to increase the repetitions.
In addition to increasing the weights you lift each week, we are also going to increase the workout volume by adding an additional set of each exercise.
Week 1: Do 3 sets of each exercise. (start off light and get used to the moves)
Week 2: Do 4 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
Week 3: Do 5 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
Week 4: Do 6 sets of each exercise. (increase weights by 5-10 pounds or add more reps)
If you have any questions or comments about the Beginners Weight Training Workout,
please post them in the forum and we’ll chat there 🙂