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Home | Training and Nutrition | Workout Routines | Beginners Training
Beginners Training Program
This workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth.
To download the Intermediate Training Program in PDF format please click here
| Monday - Chest and Shoulders | |||
| Exercise | Sets | Reps | |
| Barbell Bench Press | 3 | 10-12 | |
| Flat Dumbbell Flyers | 3 | 10 | |
| Incline Barbell or Dumbbell Press | 3 | 10-12 | |
| Barbell Upright Row | 3 | 10-12 | |
| Side Lateral Dumbbell Raise | 3 | 10-12 | |
| Tuesday - Cardio, Abs and Calves | |||
| Exercise | Sets | Reps | |
| 20 Minutes Cardio | 20 Minutes Cardio | 20 Minutes Cardio | |
| Hanging Leg Raises | 3 | 10-12 | |
| Crunches | 3 | 10 | |
| Standing Calf Raise | 3 | 10-12 | |
| Seated Calf Raises | 3 | 10-12 | |
| Wednesday - Legs and Triceps | |||
| Exercise | Sets | Reps | |
| Barbell Squats | 3 | 10-12 | |
| Leg Press | 3 | 10-12 | |
| Leg Extensions | 3 | 12-15 | |
| Lying Leg Curls | 3 | 12-15 | |
| Lying Dumbell Tricep Extensions | 3 | 10-12 | |
| Tricep Push Downs | 3 | 10-12 | |
| Thursday - Cardio, Abs and Calves | |||
| Exercise | Sets | Reps | |
| 20 Minutes Cardio | 20 Minutes Cardio | 20 Minutes Cardio | |
| Hanging Leg Raises | 3 | 12-15 | |
| Crunches | 3 | 20 | |
| Standing Calf Raise | 3 | 12-15 | |
| Seated Calf Raises | 3 | 12-15 | |
| Friday - Back and Biceps | |||
| Exercise | Sets | Reps | |
| Lateral Pull Down (Wide Grip) | 3 | 10-12 | |
| Bent Over Row | 3 | 10-12 | |
| Barbell Deadlift | 3 | 10-12 | |
| Barbell Curls | 3 | 10-12 | |
| Seated Alternative Dumbbell Curls | 3 | 16-20 | |