Author Topic: A Basic Beginners Routine  (Read 5267 times)

Offline Kyle Rudolph

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A Basic Beginners Routine
« on: January 03, 2011, 06:40:21 AM »
It has occurred to me that some people in here in GPK aren't all muscle and don't know where to start with their workouts, so I thought I'd share with you all the basic bodybuilding routine I started with that I cut 20 lbs. with during the first cycle of it. It's amazing how a workout this simple gives such great results.

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with. WORK OUT MONDAY WEDNESDAY and FRIDAY WITH THIS.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

For Cardio:
TUESDAY and THURSDAY. YOU WILL BE LIFTING WITH THE WORKOUT ABOVE ON MONDAY, WEDNESDAY, AND FRIDAY.

Weeks 1-2

Tuesday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Thursday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Saturday and Sunday - Rest

 Weeks 3-4

Tuesday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Thursday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Saturday and Sunday - Rest

 Weeks 5-6

Tuesday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Thursday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Saturday and Sunday - Rest

 Weeks 7-8

Tuesday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

Thursday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

Saturday and Sunday - Rest

Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
Sprint is at 90-95% of your MHR


I hope this helps you guys out as well as it helped me out. Good luck guys.
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Kyle "Kyper" Rudolph
American College of Sports Medicine Personal Trainer
U.S. Army Healthcare Specialist
St. George's Medical School Student: Orthopedic Surgery Class of 2015

Offline Joshua Sikes

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Re: A Basic Beginners Routine
« Reply #1 on: May 15, 2011, 06:25:55 PM »
It's taken me some time to work the kinks out of this routine I must say.  Though I like it and I'm just starting out it seems odd to me.  With all of my lifts my first set is at or close to just the bar.  My first set on the bench is the bar then I add weight to it.  It's weird because I'm so use to starting with higher weight than that.

Then again I never really saw results before but I also wasn't very consistent.  With this routine I've been very consistent with it.  After working out just where I need to be by the end of the all the sets I'm now at a point where I feel comfortable increasing my reps.  But it took a few weeks of picking a weight, realizing that it was too much and I'd not be able to completely finish all of the sets.

Just a thought that may help others.  :)
All the days I fight the urge to eat bad, fattening food will be for nothing, a sacrifice in vain, if I give in the urge today.  Fight the urge, be free.


Offline Cory Finch

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Re: A Basic Beginners Routine
« Reply #2 on: October 25, 2011, 08:16:11 PM »
The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

I'm curious where you got this?  Most lifters (even ones lifting for athletics) just suggest strength progression patterns and not athletic patterns in my experience.

Offline Cory Finch

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Re: A Basic Beginners Routine
« Reply #3 on: October 26, 2011, 03:49:55 AM »
-facepalm- nevermind, I just read your sig.