A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
Workout Summary
Main Goal:
Increase Strength
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male
Author:
Recommended supplements for this workout:
Workout Description
This is a beginner workout perfect for someone who feels they have a good grasp of squat and deadliftform. By following the progression (addition of weight) guidelines detailed below, you will rapidly add bench press, squat and deadlift strength while building muscle. This workout is a great choice for someone who is tired of wasting time in the gym and wants results.
You may add in one exercise of your choice per training day, above and beyond what is listed. This lift can be anything you prefer, from barbell curls to calf raises.
Once you have run this workout to the point where it is hard to add weight on most of the lifts, it may be time to move on to an intermediate workout. Spend some time familiarizing yourself with proper exercise form for the big compound lifts before attempting this program.
Workout Schedule
- Monday - Workout
- Wednesday - Workout
- Friday - Workout
| Monday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat (Straight Sets) | 5 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Barbell Row (5x5) or Dumbbell Row (3x6-10) | 5 | 5 |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
Barbell row reps are a 5x5, dumbbell row reps are 3 sets x 6-10 reps.
| Wednesday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Pull Ups | 3 | Max |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
| Friday | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat (Ramped Sets) | 5 | 5 |
| Bench Press or Military Press (Alternate) | 5 | 5 |
| Barbell Row (5x5) or Dumbbell Row (3x6-10) | 5 | 5 |
| Weighted Sit Ups or Side Bends (Alternate) | 3 | 10-25 |
| Exercise of your choice | ||
Notes: As mentioned, there is room in this program to add one exercise per day if you so desire. Just use common sense. The following 2 lifts are worthy of consideration:
Squats - 5x5 - Straight Sets
- Set 1 – 60% of last set x 5 reps
- Set 2 – 80% of last set x 5 reps
- Sets 3-5 - 100% of last set x 5 reps
Squats – 5×5 – Ramped (Example)
- Set 1 – Monday’s 100% set -115 pounds
- Set 2 – Monday’s 100% set -85 pounds
- Set 3 – Monday’s 100% set -55 pounds
- Set 4 – Monday’s 100% set -25 pounds
- Set 5 – Monday’s 100% set + 5 pounds
This is merely an example, and uses 30 pound intervals. If your squat max is under 200 pounds, it may be best to use 15-20 pound intervals. If your squat max is between 200-300 pounds, 20-25 pound intervals will be a better choice. Take a week and test out intervals to see what feels best for you.
Comparing straight sets to ramped sets, if Monday is:
- 165 x 5
- 220 x 5
- 275 x 5
- 275 x 5
- 275 x 5
Friday would be:
- 165 x 5
- 195 x 5
- 225 x 5
- 255 x 5
- 280 x 5
Deadlifts
- Set 1 – 60% of last set x 5 reps
- Set 2 – 80% of last set x 5 reps
- Set 3 – 100% of last set x 5 reps
Each week add 5 pounds.
Bench Press and Overhead Press
Use the same approach as squats, alternating between the straight 5×5 workouts and 5×5 ramped workouts. It might be harder to add weight each week on these lifts. If you can’t hit 5 reps for your 5×5 ramped set, next week drop the weight by 10 pounds and start to work back up adding 5 pounds each week.
Rows
Add weight when you can. Early and often.
Notes
This system is designed to help beginners add muscle and strength, and it works. Do not try to tweak or change things. Trust the program. It is designed to add weight as fast as possible to the big lifts and get you to the point where you start having a hard time adding weight each week. When you start to reach the point where adding weight each week is difficult, you may need to either microload, or begin to periodize (cycle weight). This may require using a more advanced approach.
When you can’t complete the required reps on a given day, back off the weight on bench or overhead press by 10-15 pounds, or squats and deadlifts by 20-30 pounds and start working back up week by week.
You might want to start all lifts at 80% of your current 5 rep max and build up from there. This can be a challenging to use when starting full throttle with 100% of your 5 rep max.
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