This post with take a beginning training through their first 6 months of training. You will build muscle, get strong, and look better than you have ever looked in your entire life. And you can take that to the bank.

Hello All,

This post is pretty self explanatory. I will walk you through how to workout in order to maximize your muscular development naturally.

You could pay a personal trainer or “fitness expert” 100’s or 1000’s of dollars for this information (I’ve charged that amount for it). But, I’m giving it away for free because I love helping people succeed and I’m sick of seeing people get caught in the fitness industry’s web of lies.

This is information I wish I had when I first started weight training.

Weight training has been good to me. It’s a great hobby and I love it. It really is my favorite thing to do. I want to share it with anyone who shares my enthusiasm for weight training.

Let’s get started.

The Beginner Workout Routine

We’re going to start at the beginner here. Right where the beginner should begin. Makes sense, right?

The first thing you will do is train for strength using simple barbell exercises.

Let’s lay the foundation of muscle and build your confidence moving the weight!

But first:

You need to pass initiation. You need to be able to complete simple bodyweight exercises before touching the weights.

The Beginner Bodyweight Workout

Before you start messing with weights you need to make sure you are ready for it.

You need to be able to do the following:

• 10 pushups in a row with perfect form
• 3 pull ups in a row
• 20 bodyweight squats in a row
• 3 dips in a row
• 20 sit ups in a row

Once you can do all of the above, then it’s time to use the weights.

You have to be able to do bodyweight workouts first or else you are likely to get injured or develop a muscular imbalance.

Baby steps, Grasshopper. Baby steps.

If it’s worth doing, it’s worth doing it right. And this is the right way to do it.

It’s very likely that you won’t be able to do everything listed about. That’s perfectly normal. You’re a beginner after all. No one can do those exercises for that many reps the first time they try.

If you can’t do the amount specified above, then here’s what you do:

For each bodyweight exercises, do as many as you can without stopping. Then take a 1-2 minute break, then do as many as you can again. Do this until you reach the number listed above.

It might take a week or it might take a month. It takes as long as it takes. And it’s important that you follow through and don’t skip this step.

For a more in-depth look at how to get your first pull up or push up, check you my article on beginner bodyweight training.

Beginner Weight Training Program

Here are the guidelines for the beginner workout

Duration: About 6 months

Thing to remember: stick to the plan and take it one day at a time.

Start training by lifting 3 days a week. Monday, Wednesday and Friday.

We will do Two Primary Exercises and One Secondary Exercise each workout.

Primary Exercises:

• Squats
• Bench Press
• Bent Over Barbell Row
• Military Press
• Pull ups
• Deadlift

Secondary Exercises:

• Crunches
• Curls
• Overhead Tricep Press

For each workout, do 3 sets of your selected exercises. Aim for 8-12 reps per set.

Try to plan workouts so that you don’t ‘overtrain’ particular muscles. Make sure you are rotating these exercises and doing them an equal amount of times.

Here’s an example weeks worth of workouts:

Monday:

• Squat – 3 sets 12, 10, 8 reps
• Military Press – 3 sets 12, 10, 8 reps
• Crunches – 3 sets 20, 20 ,20 reps

Wednesday:

• Bench Press – 3 sets 12, 10, 8 reps
• Pull ups – 3 sets do as many as possible
• Curls – 3 sets 12, 10, 8 reps

Friday:

• Bent Over Barbell Rows – 3 sets 12, 10, 8 reps
• Deadlift – 3 sets 10, 8, 4
• Overhead Tricep Press – 3 sets 12, 10, 8 reps

Repeat this cycle for 8 weeks. After that take a week off to let your body recover fully.

Then do another 8 weeks adding another set for each exercise making it a total of four sets per exercise. It will look like this:

Beginner Weight Training Phase #2

Monday:

• Squat – 4 sets 12, 10, 8, 6 reps
• Military Press – 4 sets 12, 10, 8, 6 reps
• Crunches – 4 sets 20, 20 ,20, 20 reps

Wednesday:

• Bench Press – 4 sets 12, 10, 8, 6 reps
• Pull ups – 4 sets do as many as possible
• Curls – 4 sets 12, 10, 8, 6 reps

Friday:

• Bent Over Barbell Rows – 4 sets 12, 10, 8, 6 reps
• Deadlift – 4 sets 10, 8, 4, 3
• Overhead Tricep Press – 4 sets 12, 10, 8, 6 reps

Do this for another 8 weeks. Adding weight as you can.  You should struggle to get the last reps of each set.

Take another week of then do another 8 weeks:

Beginner Workout Routine Phase #3

Monday:

• Squat – 5 sets 12, 10, 8, 6, 4 reps
• Military Press – 5 sets 12, 10, 8, 6, 4 reps
• Crunches – 5 sets 20, 20, 20, 20, 20 reps (hold a weight over your chest/head for added intensity)

Wednesday:

• Bench Press – 5 sets 12, 10, 8, 6, 4 reps
• Pull ups – 5 sets do as many as possible (If you can do more than 12 in a row, add some weight with a weighted vest, a weight belt or pinch a dumbbell between your feet)
• Curls – 5 sets 12, 10, 8, 8, 6 reps

Friday:

• Bent Over Barbell Rows – 5 sets 12, 10, 8, 6, 4 reps
• Deadlift – 5 sets 10, 8, 4, 3, 2
• Overhead Tricep Press – 5 sets 12, 10, 8, 8, 6 reps

Do the above workout for 8 weeks. after this take a week or two off then move on to the advanced workout program.

Things to remember for maximum results

Keep adding weight!

If you can do more reps then noted in the workout, you’re not lifting heavy enough.

You should have to STRUGGLE to get the last rep, if you can even do it at all. You need to push yourself to grow.

When using barbells make sure you are engaging both sides of your body equally.

It’s easy to get a muscle imbalance as people tend to favor one side or another. You must focus your mind on your muscles as they work through each set.

Focus on muscle contraction

In the first phase, really try to build the mind muscle connection, use light weight and close your eyes if you have to. Really focus on your muscle working to support and move the weight.

As far as diet goes, Nutrition is key to building muscle and losing fat

Get a gram of protein per body weight. This will help your muscles recover from workouts and grow. Protein Sources: Beef, Chicken, pork, turkey, dairy, EGGS, nuts, peanut butter.

Cut out the F’s and C’s replace them with fruits and veggies.

Don’t worry too much about what you’re eating unless you’re trying to lose weight. And even if that’s the case you will lose fat while working out because your muscle will burn it up.

Focus on lifting properly and getting ENOUGH GOOD FOOD (vitamins, minerals, protein) to recover from your workouts. After you’ve got the working out down, then you can hone in on your diet.

Just don’t stuff yourself with twinkles and ice cream in the mean time and you’ll be fine.

The Intermediate Trainer 4-Day Workout Split

I recommend this workout routine after you have complete the Beginner workouts. The Intermediate Workout is meant for Trainers with at least 6 months continuous lifting experience and looks like this –

Four workouts per week.

Four exercises per workout.

Four sets per exercise.

Focus on Upper Body or Lower body each workout.

Keep rest between sets under a minute.

Monday – Lower Body

• Back Squat 4 Sets 8-12 reps
• Calve Raises 4 sets 15-20 reps
• Lunges 4 sets 20 steps (10 each leg)
• Weighted sit ups 4 sets, 20 reps

Tuesday – Upper Body

• Barbell Bench Press 4 sets 8-12 reps
• Pull ups 4 sets 8-12 (Start with a wide overhand grip. Move your grip closer and use underhand if you fatigue. If you can do more than 12 add some weight on a weight belt.)
• Military Press 4 sets 8-12 reps
• Tricep Over Press with Dumbbell 4 sets of 8-12 reps

Thursday – Lower Body

• Back Squat 4 sets 8-12 reps
• Deadlift 4 sets 10, 5, 3, 1 reps
• Calve Raises 4 sets 15-20 reps
• Weighted sit ups 4 sets of 20 reps

Friday – Upper Body

• Incline Bench 4 sets 8-12 reps
• Dips 4 sets 8-12 (add weight if you can do more than 12 in a row)
• Barbell rows 4 sets 8-12 reps
• Dumbbell Curls 4 sets 8-12 reps

Rest on Wednesday, Saturday, Sunday. Eat a lot of good food and get a lot of good sleep. You’re body will reward you by growing lean and strong.

Do this workout routine for 8 weeks then take a week off.

Phase II

Four workouts per week.

Five exercises per workout.

Four Sets Per Exercise

Focus on Upper Body or Lower body each workout.

Keep rest between sets under a minute.

Monday – Lower Body Workout

• Back Squat 4 Sets 8-12 reps
• Leg Press 4 sets 8-12 reps
• Calve Raises 4 sets 15-20 reps
• Lunges 4 sets 20 steps (10 each leg)
• Weighted sit ups 4 sets, 20 reps

Tuesday – Upper Body Workout

• Barbell Bench Press 4 sets 8-12 reps
• Incline Barbell Bench Press 4 sets 8-12 reps
• Pull ups 4 sets 8-12 (Start with a wide overhand grip. Move your grip closer and use underhand if you fatigue. If you can do more than 12 add some weight on a weight belt.)
• Upright Rows 4 sets 8-12 reps
• French Press 4 sets of 8-12 reps

Thursday – Lower Body Workout

• Back Squat 4 sets 8-12 reps
• Leg Press 4 sets 8-12 reps
• Deadlift 4 sets 10, 5, 3, 1 reps
• Calve Raises 4 sets 15-20 reps
• Weighted sit ups 4 sets of 20 reps

Friday – Upper Body Workout

• Barbell Incline Bench Press 4 sets 8-12 reps
• Barbell Flat Bench Press 4 sets 8-12 reps
• Dips 4 sets 8-12 (add weight if you can do more than 12 in a row)
• Barbell Rows 4 sets 8-12 reps
• Dumbbell Curls 4 sets 8-12 reps

Continue this routine for, yep, you guessed it, 8 weeks then take a week off. After that move onto Phase III.

Phase III

This phase is very similar to Phase II, however we are adding more sets with less reps to focus on muscle strength development.

Four workouts per week.

Five exercises per workout.

Five Sets Per Exercise

Focus on Upper Body or Lower body each workout.

Keep rest between sets under a minute.

Monday – Lower Body Workout

• Back Squat 5 Sets 6-8 reps
• Leg Press 5 sets 6-8 reps
• Calve Raises 5 sets 15-20 reps
• Lunges 5 sets 20 steps (10 each leg)
• Weighted sit ups 5 sets, 20 reps

Tuesday – Upper Body Workout

• Barbell Bench Press 5 sets 6-8 reps
• Incline Barbell Bench Press 5 sets 6-8 reps
• Pull ups 5 sets 6-8 (Start with a wide overhand grip. Move your grip closer and use underhand if you fatigue. If you can do more than 12 add some weight on a weight belt.)
• Upright Rows 5 sets 6-8 reps
• French Press 5 sets of 6-8 reps

Thursday – Lower Body Workout

• Back Squat 5 sets 6-8 reps
• Leg Press 5 sets 6-8 reps
• Deadlift 5 sets 5,3,3,1,1 reps
• Calve Raises 5 sets 15-20 reps
• Weighted sit ups 5 sets of 20 reps

Friday – Upper Body Workout

• Barbell Incline Bench Press 5 sets 6-8 reps
• Barbell Flat Bench Press 5 sets 6-8 reps
• Dips 5 sets 8-10 (add weight if you can do more than 12 in a row)
• Barbell Rows 5 sets 6-8 reps
• Dumbbell Curls 5 sets 6-8 reps

Congratulations! you have a year experience of weight lifting and have a great body to show for all your hard work and dedication. By this point people have noticed your effort and commented on your new physique.

Enjoy the attention but don’t let it go to your head. Take some time off to rest and recoup and celebrate for a good year of bodybuilding.

Now is the point were I would recommend moving on to move advanced bodybuilding. See the Advanced bodybuilding section for more workouts for you to do to keep growing.

Advanced Weight Training Routine

Once you have a year of weight lifting experience I would recommend moving on to the advanced weight training routine.

This routine is more intense and introduces new lifts for muscle isolation.

This routine is to be done 6 days a week.

This Workout is designed to:

• Allow 72 hours between workouts when training the same muscle.
• Allow you to make gains by increasing volume and introducing new lifts.
• Fill out your frame like never before.

The Advanced Weight Training workout is pretty straight forward. Get in the gym 6 days a week and do the following:

Advanced weight Training: 6 Day Workout Split

• Days 1 and 4: Legs and Abs
• Days 2 and 5: Back and Biceps
• Day 3 and 6: Chest, Triceps and Shoulders
• Day 7: Rest, relax, take your girl out, go somewhere you can take your shirt off and show off.

Here’s a Sample week of workouts. This split works the best for me and allows my body to best handle the volume of workouts.

Day 1 – Legs and Abs Workout

• Back Squat – 4 sets 10, 8, 6, 6 Reps
• Lunges – 4 sets 10, 8, 6, 6 Reps
• Leg Curl – 4 sets 12, 12, 10, 10 Reps
• Calve Raises 4 sets 20, 20, 15, 12 Reps
• Incline crunches – 4 sets 20, 15, 15, 15 Reps
• Captain Chairs – 4 sets 25, 25, 20, 20 Reps
• Cable Ab Crunches – 4 sets 20, 20, 15, 15 Reps

Day 2 – Back and Biceps Workout

• Deadlifts 10, 5, 3, 1, 1, 1 Reps
• Wide Grip Overhand Pull ups 4 sets 10, 10, 8, 6 Reps
• Bent over Rows 4 sets 10, 10, 8, 6 Reps
• Close Grip Pull downs 4 sets 12, 10, 10, 8 Reps
• Seated Incline dumbbell Curls 4 Sets 12, 10, 10, 8 Reps
• Reverse Grip EZ bar Curls 4 Sets 12, 10, 10, 8 Reps

Day 3 – Chest, Shoulders and Triceps Workout

• Barbell Flat Bench 4 sets 10, 8, 8, 6 Reps
• Incline Barbell Bench Press 4 sets 10, 8, 8, 6 Reps
• Flat bench Dumbbell Flyes 4 sets 12, 12, 10, 10 Reps
• Barbell Military Press 4 sets 10, 8, 8, 6 Reps
• Lateral Side raises 4 sets 12, 12, 10, 10 Reps
• Rear Delt flyes 4 sets 12, 12, 10, 10 Reps

Day 4 – Legs and Abs Workout

• Front Squat 4 sets 10, 8, 8, 6 Reps
• Lunges 4 sets 10, 8, 8, 6 Reps
• Leg Extensions 12, 12, 10, 10 Reps
• Calve press 4 sets 15, 15, 12, 12 Reps
• Iron Cross 4 sets 12, 12, 10, 10 Reps
• Wood Choppers 12, 12, 10, 10 Reps
• Incline Sit ups, twist – 12, 12, 10, 10 Reps

Day 5 – Back and Biceps Workout

• Close Grip Under Hand Pull ups 10, 10, 8, 8 Reps
• Seated Cable Rows 4 sets 12, 10, 10, 8 Reps
• T-Bar Rows 4 sets 12, 10, 8, 6 Reps
• Dumbbell Rows 4 sets 12, 10, 8, 6 Reps
• Reverse Curls 4 sets 12, 10, 10, 8 Reps
• Dumbbell Hammer Curls 12, 10, 10, 8 Reps

Day 6 – Chest, Shoulders and Triceps Workout

• Dumbbell Flat Bench Press 4 Sets 10, 8, 8, 6 Reps
• Incline Dumbbell  Press 4 Sets 10, 8, 8, 6 Reps
• Inline Dumbbell Flyes 4 sets 12, 12, 10, 10 Reps
• Dumbbell Shoulder Press 4 set 12, 10, 8, 6 Reps
• Close Grip Bench With EZ bar – 4 Sets 12, 10, 10, 8 Reps
• Bent over Rear Delt raises 4 sets 12, 12, 10, 10 Reps
• French Press 4 sets 12, 10, 10, 8 reps

Keep this up for 4-6 weeks then take a week off to fully recover. This is a program i would use if you have to get in great shape for the beach.

Points to consider:

Your body is extremely adaptable. That’s why I recommend using different lifts each time you repeat a workout day.

It can mean the you switch between lifting with barbells one day then dumbbells or cables the next time you workout the same muscle.

Each one has a different feel that your body has to adapt to which means it will have to grow stronger. As your body gets used to a routine it will be more likely to resit change and growth.

That’s why you need to approach your workouts a little differently each time.

See my section on workouts that target different body parts for different lifts. (coming soon)

Make sure you get enough sleep

Rest and recovery is important and critical to keep your energy levels high and for your muscles to repair and grow bigger and stronger.

7-9 hour of sleep a night is just about right for most people. Everyone one is different so get the amount of sleep that’s right for you.

Make sure you eat a lot of quality food

You need protein, carbs, healthy fat, vitamins and minerals.

Don’t shy away from food when doing this workout. You need calories for energy and recovery.

I ate over 4000 calories a day when doing this routine. You need the extra calories for energy and recovery.

Drink a lot of water. Aim for over a gallon of water a day.

Some Quick Points on Diet and Nutrition

Top Ten BodyBuilding “Super Foods”

1. Eggs
2. Beef
3. Chicken
4. Fish
5. Potatoes
6. Milk/Yogurt/Cottage Cheese
7. Rice/Lentils
8. Beans/Nuts
9. Broccoli/Spinach/Asperagas
10. Pineapple/Bananas

Eat these food as often as possible (80-90% of your diet). Try to eat protein and something green with each meal. Invest in some good seasoning to spice things up so you don’t go crazy eating the same stuff all the time.

Avoid these 3 F’s and C’s

Fried, Frozen, Fast Food. If it’s fried, frozen, or fast food, don’t eat it.

Candy, Chips, Coke. If it’s Candy (or cake/cookies), Chips (or other chip like snack), or Coke (or any Soda Pop) don’t eat/drink it.

Follow this workout to a T and watch your body transform into greek statue.

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The Workout Routines of the World’s Greatest Bodybuilders The Beginner Weight Training and Exercise Guide The Ultimate ‘Skinny-Fat’ Workout and Diet Guide (2024 Edition) Bill Pearl Workout and Diet