BEGINNER WORKOUT PROGRAM FOR GAINING STRENGHT AND MUSCLE

As a beginner It’s very easy to find yourself wandering around the gym with no clue what to do, so you end up doing random sets of random exercises. This Is not a very effective way of training and will leave you unmotivated due to the lack of progression.

I have set up a program for beginners so that the next time you find yourself in a gym you know exactly what to do!

This program is a upper lower routine, witch means you will be training four times a week.


Monday: Upper
Tuesday: Lower + abs
Wednesday: Rest
Thursday: Upper (Higher volume)
Friday: Lower + abs (Higher volume)
Saturday: Rest
Sunday: Rest


Monday: Upper body

Exercise

Sets

Reps

Bench press

5

5 to 8

Weighted pull-ups

5

5 to 8

Shoulder presses (barbell or dumbbell)

3 to 4

5 to 8

Stiff legged dead lifts

3 to 4

8 to 12

Cable triceps extention

3 to 4

8 to 12

Cable preacher curls

3 to 4

8 to 12


Tuseday: Lower body + abs

Exercise

Sets

Reps

Squats

5

5 to 8

Hamstring curls

3 to 4

8 to 12

Leg extensions

3 to 4

8 to 12

Calf raises on leg press machine

3 to 4

8 to 12

Hanging leg raises

3 to 4

To failure

Decline crunches

3 to 4

To failure


Thursday: Upper body

Exercises Sets Reps
Incline dumbbell press 4 to 5 5 to 8
Dumbbell lateral raises 3 to 4 8 to 12
Bent over barbell rows 4 to 5 5 to 8
Wide grip pull downs 3 to 4 8 to 12
Barbell biceps curls 3 to 4 5 to 8
Dumbbell biceps curls 3 to 4 8 to 12
Cable triceps extensions 3 to 4 5 to 8
Scull crushers 3 to 4 8 to 12


Friday: Lower body + abs

Exercise Sets Reps
Leg press machine 4 to 5 5 to 8
Hamstring curls 4 to 5 8 to 12
Leg extensions 4 to 5 8 to 12
Calf raises on leg press machine 4 to 5 10 to 14
Lying leg raises 4 to 5 To failure
Decline crunches 4 to 5 To failure


How to progress


As I’ve said before, when you want to build muscle it’s important to focus on compound lifts.
Compound lifts are exercises that activates big muscles and muscle groups at once, like dead lifts, bench presses, squats, shoulder presses and more.
So when I put together this program I made sure that the main focus was on these movements.

This program is not going to give you any results if you don’t have your nutrition under control, so before starting this program I would recommend that you read ”the basics of building muscle” where you will find the information you need to set up your macros.

What’s also important is that you focus on progressive overload on the compound lifts in order to get stronger, and if your compound lifts goes up your isolation movements will follow.
To learn more about how to achieve progressive overload, read my post about it here.

Thank you for reading, I hope this program may be helpful to you.
Please follow if you want to see more content!

One thought on “BEGINNER WORKOUT PROGRAM FOR GAINING STRENGHT AND MUSCLE

Add yours

  1. Good stuff man!

    I think your program will definitely be effective because, like you said, the training focuses on the big compound movements. This will help anyone, especially a beginner, put on mass quick and build overall strength better than any isolation exercise.

    Good article.

    P.S. Thanks for checking out of my stuff too! I appreciate it!

    Liked by 1 person

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