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Best Workout Plan For Beginners
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Best Workout Plan for Beginners

It took me years to learn how to work out. Many people think they can just go to the gym and work hard and they will find success; after all, hard work pays off right? Unfortunately most of the time planning is more important to success than hard work. Do not get me wrong, hard work is important, but working hard without having a plan of attack will not lead to success, just more frustration. Take a business owner for example. A person can begin a business and work night and day to make it successful, but until he has a clear path for how he will achieve that success it will continue to elude him. But the business owner who has a plan of attack, delegates less creative, repetitive tasks to employees, and focuses his attention on the bigger picture tasks will not only find more success, but will achieve this success working fewer hours. This is the same stance you want to take when you begin working out. It is not about the volume of your workout but the effectiveness of it. So with this in mind I am going to detail out the best workout plan for beginners.

First I want to explain something about workout splits. A split is how many times a week you workout and how you break up which muscles those workouts are for. These are your strategies and plans for finding success. The most successful in the field, aka the bodybuilders, have plans that follow a one to two muscles a day, six days a week split. But they have two things working in their favor which you may not: experience and genetics. It is not naturally possible for all of us to get as big as a professional bodybuilder because most of us are not genetically blessed in that way. But this is not necessarily a bad thing because most people's’ goals are to be healthy and look good. Luckily we can all achieve these goals. This is where having the right plan comes into play, and that plan is definitely not following step by step what Arnold Schwarzenegger used to follow when training for Mr. Olympia. Heck maybe some of you might even get there but before you can run, you must first learn to crawl. I am going to teach you how to crawl so that one day you will run as fast as your body will allow you to.

The goal for now is to make your body as strong as possible as quickly as possible. The stronger you become, the more your muscles will grow. To do this we will rely on an upper/lower split and our focus will be on compound lifts. These lifts will require guts and intensity, but at the same time the workout sessions will be short. There are not gonna be any 2 hour marathon workouts, our bodies cannot maintain a high intensity level for that much time and eventually you will begin to eat away at your muscles. The upper/lower split is incorporated because a majority of the time when you workout one muscle, another muscle is also worked out because they are connected. For instance, bench pressing works out the chest, but on a secondary basis the shoulders, lats, and triceps also get a good workout. By splitting an upper body day and a lower body day, there is no worry about overtraining shoulders by benching the day after shoulder day. Our muscles work in unison so it makes more sense to work them in unison.

Here is the routine:

Day 1: Lower Body

Squats 3 sets, 5 reps

Leg Press 3 sets, 5 reps

Deadlifts 3 sets, 5 reps

Calf press on the leg press machine 2 sets, 12 reps

Seated Calf Press 2 sets, 12 reps

Day 2: Lower Body

Bench Press 5 sets, 5 reps

Straight-arm Dumbbell Pullover 3 sets, 5 reps

Front Lat Pulldown 2 sets, 5 reps

Dumbbell Shoulder Press 3 sets, 5 reps

Close Grip Bench Press 3 sets, 5 reps

Standing Barbell Curls 3 sets, 5 reps

Planks 3 sets, hold for 30 seconds each set

Note* This is an upper body strength day, that is why all sets are only of 5 reps. The goal is to lift heavy for low reps.

Day 3: Rest day

Day 4: Lower Body

Lunges 3 reps, 15 sets

Leg Extensions 2 reps, 8 sets

Leg Curls 2 reps, 8 sets

Hack Squats 2 reps, 8 sets

Calf press on the leg press machine 2 reps, 12 sets

Seated Calf Press 2 reps, 12 sets

Day 5: Upper Body

Pull Ups (Inverted Rows alt.) 3 sets, reps to failure

One Arm Dumbbell Row 2 sets, 10 reps

Dumbbell Bench Press 2 sets, 10 reps

Machine Flies 3 sets, 10 reps

Side Lateral Raise 3 sets, 10 reps

Seated Dumbbell Curls 2 sets, 10 reps

Skull Crushers 2 sets, 10 reps

Bicycle Kicks 3 sets, reps to near failure

Note* To failure means you cannot complete another repetition with good form.

Day 6: Rest day

Day 7: Rest day

The key to this workout is progression. Every week you want to be adding either weight or repetitions from the previous week. Once you can complete the listed number of repetitions for all sets of an exercise, it is time to increase the weight. You will continue to increase and increase until you hit a plateau and are no longer making any gains. Then it is time to switch to a new workout and possibly even a 5-6 day split. If you have any questions, please leave them in the comments below.


Street Talk

There are tons of workouts articles but this is one of the better ones I've read.

Reply
  about 9 years ago
  

Thank You Eugene! Working out is a passion of mine and I've spent hundreds of hours researching and implementing different strategies to see what works. This article is a culmination of many of the things I've found work well and I'm glad you enjoyed it.

Reply
  about 9 years ago
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