In this last chapter of the workout guide, I will be showing you two workout routines. The first one is a beginner workout routine while the second is a workout routine for intermediate/advanced lifters.
1. Beginner Workout Routine
| Day 1 | |||
| Exercise | Sets | Reps | *Rest* |
| Bench Press | 3 | 10-12 | 90sec |
| Squats | 3 | 10-12 | 90sec |
| Barbell Shoulder Press | 3 | 10-12 | 90sec |
| Seated Cable Row | 3 | 10-12 | 90sec |
| Machine 45degree Calf Raise | 3 | 8-10 | 90sec |
| Standing Dumbbell Bicep Curls | 3 | 10-12 | 90sec |
| Day 3 | |||
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press | 3 | 10-12 | 90sec |
| Barbell DeadLift | 3 | 10-12 | 90sec |
| Dumbbell Shoulder Press | 3 | 10-12 | 90sec |
| Pull Ups | 3 | 6-8 | 90sec |
| Triceps Cable Pushdown | 3 | 10-12 | 90sec |
| Day 5 | |||
| Exercise | Sets | Reps | Rest |
| Bench Press | 3 | 10-12 | 90sec |
| Lats Pull Down | 3 | 10-12 | 90sec |
| Leg Press | 3 | 8-10 | 90sec |
| Barbell Upright Row | 3 | 10-12 | 90sec |
| Lunges | 3 | 10-12 | 90sec |
| Standing Barbell Bicep Curls | 3 | 10-12 | 90sec |
*Rest between sets
Workout Duration
You will need to follow this beginner routine for 10 weeks. If you train consistently, you will definitely see the change in your body!
Workout Split
This is a 3 day full-body split with at least one day of rest between each workout. “Full-body” means you train the whole body in one workout session, as opposed to training the Upper and Lower body in separate sessions. Training the whole body will help you as a beginner gain overall strength and conditioning for more advanced workouts in future.
Workout Frequency
You will be training each muscle group three times per week (due to the 3 full-body workouts per week). Studies have suggested that training at this high frequency will help your nervous system adapt faster to weightlifting and prepare it for more advanced training later on. In fact, when you first begin working out, you will be able to lift heavier weights without any visible gains in muscle size. Your strength gain would simply be a result of neural adaptation.
This workout frequency has also been scientifically proven to provide the most gains for beginners.
Finally, just like learning any new sport, the more times you train and allow your motor system to learn the workout exercises, the better your form and technique will be.
Progression
Progressive Overload is the gradual increase of physical stress placed upon the body during weight training. This increase can come from increasing weights, number of reps, number of sets, etc. For this beginner workout routine, your main form of progression should come from increasing the weights being lifted. It is essential that you incorporate progression. This is because if you lift the same weights every week, your muscles will not grow.
Track your progress
Make sure you track your progress each week! Record down the weight you lifted for each exercise on a weekly basis. It is also important to track your body weight. You can do this easily using a bathroom scale. You can download this free progress sheet to monitor your progress.
Abs Workouts
If you wish to train your abs, you can do so on any two non-consecutive off days (e.g. Tuesday and Thursday, if you are working out on Mon/Wed/Fri). However, make sure that you do not over-exhaust yourself because you are already working out three times a week. Otherwise, you can always train abs when you move on to the intermediate/ advanced workouts below.
| Abs Workout A | |||
| Exercise | Sets | Reps | *Rest* |
| Front Plank | 3 | 30sec | 90 sec |
| Lying Leg Raise | 3 | 12-15 | 60 sec |
| Oblique V-Up | 3 | 12-15 | 60 sec |
| T-Crunch | 3 | 12-15 | 60 sec |
| Abs Workout B | |||
| Exercise |
Sets | Reps | Rest |
| Side Plank | 3 | 30sec | 90 sec |
| Seated Ab Crunch | 3 | 12-15 | 60 sec |
| Dumbbell Side Bend | 3 | 12-15 | 60 sec |
| Decline Crunch | 3 | 12-15 | 60 sec |
*Rest between sets
2. Intermediate and Advanced Workout Routine
Make sure you complete the workout routine for beginners FIRST before you proceed on to this advanced routine. This is an advanced routine and you may get injured if you jump straight into it without prior weightlifting experience.
| Upper Body A | |||
| Exercise | Sets | Reps | *Rest* |
| Bench Press | 3 | 6-8 | 2min |
| Seated Cable Row | 3 | 6-8 | 2min |
| Incline Bench Press | 3 | 10-12 | 90sec |
| Lats Pull-Down | 3 | 10-12 | 90sec |
| Barbell Shoulder Press | 3 | 10-12 | 90sec |
| Dumbbell Curls | 3 | 10-12 | 90sec |
| Triceps Cable Pushdown | 3 | 10-12 | 90sec |
| Lower Body A | |||
| Exercise | Sets | Reps | Rest |
| Squats | 3 | 6-8 | 2min |
| Leg Curl | 3 | 6-8 | 2min |
| Barbell Deadlift | 3 | 10-12 | 90sec |
| Machine 45 Degree Calf Raise | 3 | 6-8 | 2min |
| Machine Seated Calf Raise | 3 | 10-12 | 90sec |
| Upper Body B | |||
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press | 3 | 6-8 | 2min |
| Dumbbell Bent Over Row | 3 | 6-8 | 2min |
| Dumbbell Flyes | 3 | 10-12 | 90sec |
| Pull-Up | 3 | 10-12 | 90sec |
| Dumbbell Shoulder Press | 3 | 10-12 | 90sec |
| Skull Crusher | 3 | 10-12 | 90sec |
| Barbell Curls | 3 | 10-12 | 90sec |
| Lower Body B | |||
| Exercise | Sets | Reps | Rest |
| Squats | 3 | 6-8 | 2min |
| Romanian Deadlift | 3 | 6-8 | 2min |
| Leg Press | 3 | 10-12 | 90sec |
| Machine Standing Calf Raise | 3 | 6-8 | 2min |
| Smith Seated Calf Raise | 3 | 10-12 | 90sec |
*Rest between sets
Workout Duration
This workout routine will last 10 weeks. Train consistently and you will definitely see results!
Workout Split
For this routine, there will be two types of splits. For the 4-day split, you will be working out four times a week. For the 3-day split, you will be working out three times a week. Which one should you choose? Both are effective splits, and if you can spare the time to work out four times a week, the 4-day split would be ideal for you. On the other hand, if you have a busy schedule like me, it would be fine to use the 3-day split. See below:
4-Day Split
Monday: Rest
Tuesday: Rest
Wednesday: Upper Body A
Thursday: Lower Body A
Friday: Rest
Saturday: Upper Body B
Sunday: Lower Body
3-Day Split
– Week 1
Monday: Upper Body A
Tuesday: Rest
Wednesday: Lower Body A
Thursday: Rest
Friday: Upper Body B
Saturday: Rest
Sunday: Rest
– Week 2
Monday: Lower Body B
Tuesday: Rest
Wednesday: Upper Body A
Thursday: Rest
Friday: Lower Body A
Saturday: Rest
Sunday: Rest
Workout Frequency
You will be training each muscle group about twice a week. Why about? This is because depending on whether you choose the 3 or 4 day split, you will be training each muscle group exactly twice a week OR once every 4th/5th day. See below:
4-Day Split: Each muscle group is trained twice a week.
3-Day Split: Each muscle group is trained every 4th/ 5th day.
This is an ideal frequency because it strikes a balance between the once-a-week and thrice-a-week training frequencies. If you only train each muscle group once a week, your muscles may detrain. On the other hand, training three times a week may be overly-tedious for advanced lifters who use heavier weights. Therefore, training twice a week provides a nice balance, providing just enough stimuli for your muscles while preventing over-exhaustion. This meta-analysis study has also shown that advanced lifters experienced the most gains from training twice a week. According to the study, this frequency provided enough stimuli for muscle adaptation but allowed for sufficient recovery time between workouts as well.
Progression
For this routine, make sure you incorporate Progressive Overload into your routine and aim to lift heavier weights/ aim to reach the target number of reps every week. It is essential that you incorporate progression. This is because if you lift the same weights every week, your muscles will NOT grow.
Track your progress
Make sure you track your progress each week! Record down the weight you lifted for each exercise on a weekly basis. It is also important to track your body weight. You can do this easily using a bathroom scale. You can download this free progress sheet for the 3-Day Split or this free progress sheet for the 4-Day Split to monitor your progress.
Abs Workouts
You can train your abs on any two non-consecutive days. It is important to train your abs consistently because they increase your core strength. “Core” refers to your belly and your mid/lower back. All your workout exercises are highly dependent on the core. Therefore, if you do not have a strong core, you will be not be able to perform your exercises efficiently.
Having weak abs also gives you a high risk of injury because your core is not strong enough to support your muscles during your workouts. Therefore, it is very important to perform the below abs exercises consistently!
| Abs Workout A | |||
| Exercise | Sets | Reps | *Rest* |
| Front Plank | 3 | 1min | 60 sec |
| Hanging Knee Raise | 3 | 8-10 | 60 sec |
| Saxon Side Bend | 3 | 8-10 | 60 sec |
| Cable Crunch | 3 | 8-10 | 60 sec |
| Back Extension | 3 | 10-12 | 90 sec |
| Abs Workout B | |||
| Exercise | Sets | Reps | Rest |
| Side Plank | 3 | 1min | 60 sec |
| Seated Ab Crunch | 3 | 8-10 | 60 sec |
| Dumbbell Side Bend | 3 | 8-10 | 60 sec |
| Weighted Crunch | 3 | 8-10 | 60 sec |
| Back Extension | 3 | 10-12 | 90 sec |
*Rest between sets
And that’s it! You have reached the end of this free workout guide. Congratulations!
Hopefully, you have a much clearer understanding of strength training now. When I first started working out, it was EXTREMELY confusing because there is SO MUCH information out there. To make matters worse, a lot of these information are inaccurate or just downright wrong. I had to read and filter LOADS of information before I managed to get a clearer picture of working out.
Therefore, I have written this workout guide because I wanted to to cut through all the BS and share with you what I have learned, in a clear and concise manner.
I strongly encourage you to read all 9 chapters in this guide. It will provide you with a strong foundation in your workout knowledge and help you better understand other workout information. Remember, your learning does not end here. Use this guide as a starting platform to further your knowledge on strength training.
So is this the end? No! The free workout routines I have provided here are meant for the general population. They are not designed for individual workout goals/ body types. For example, you may be preparing for your wedding and need a workout schedule that takes into account your hectic wedding preparation. Or you have been naturally obese since young and need a special workout routine that can help you lose weight. To meet these requirements, I will be coming up with further workout routines that are catered to your specific workout goals (wedding, photoshoot, etc) and body types (Ectomorph, Mesomorph, Endomorph). Stay tuned for these customized workout routines!
And that’s the end of this workout guide. Good luck! As usual, feel free to contact me if you have any questions, or leave your question in the comments below.
Thanks 🙂
This article is part of a completely FREE and FANTASTIC workout guide to teach YOU how to work out. See below:
The Ultimate Guide to Working Out
1. Five Steps to Achieving Your Workout Goal
2. The Ultimate Diet to Build Muscle and Lose Fat
3. How to do a Proper Warm Up
4. Workout Frequency/ Split – How Many Times Per Week Should You Work Out?
5. Workout Intensity – How Many Reps Should You Do?
6. Workout Volume – How Many Sets Should You Do?
7. How to Build The Best Workout Routine
8. Progressive Overload – The Secret to Getting Workout Gains!
9. Workout Routines to Build Muscles and Lose Fat Fast
References
My sincere thanks to the wonderful and amazingly clever guys below. Their fantastic research and knowledge helped me in completing this workout guide.
– Research Papers:
Sinha-Hikim I, Artaza J, Woodhouse L, Gonzalez-Cadavid N, Singh AB, Lee MI, Storer TW, Casaburi R, Shen R, Bhasin S. “Testosterone-induced increase in muscle size in healthy young men is associated with muscle fiber hypertrophy.” Am J Physiol Endocrinol Metab. 2002 Jul;283(1):E154-64.
http://www.ncbi.nlm.nih.gov/pubmed/12067856
Rhea MR, Alvar BA, Burkett LN, Ball SD. “A meta-analysis to determine the dose response for strength development.” Med Sci Sports Exerc. 2003 Mar;35(3):456-64.
http://www.ncbi.nlm.nih.gov/pubmed/12618576
Selvanayagam VS, Riek S, Carroll TJ. “Early neural responses to strength training.” J Appl Physiol. 2011 Aug;111(2):367-75.
http://www.ncbi.nlm.nih.gov/pubmed/21551014
Carroll TJ, Barton J, Hsu M, Lee M. “The effect of strength training on the force of twitches evoked by corticospinal stimulation in humans.” Acta Physiol (Oxf). 2009 Oct;197(2):161-73.
http://www.ncbi.nlm.nih.gov/pubmed/19392872
Drinkwater EJ, Lawton TW, Lindsell RP, Pyne DB, Hunt PH, McKenna MJ. “Training leading to repetition failure enhances bench press strength gains in elite junior athletes.” J Strength Cond Res. 2005 May;19(2):382-8.
http://www.ncbi.nlm.nih.gov/pubmed/15903379
Willardson JM. “The application of training to failure in periodized multiple-set resistance exercise programs.” J Strength Cond Res. 2007 May;21(2):628-31.
http://www.ncbi.nlm.nih.gov/pubmed/17530977
Kraemer WJ. “Endocrine responses to resistance exercise.” Med Sci Sports Exerc. 1988 Oct;20(5 Suppl):S152-7.
http://www.ncbi.nlm.nih.gov/pubmed/3057315
Wernbom M, Augustsson J, Thomeé R. “The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans.” Sports Med. 2007;37(3):225-64.
http://www.ncbi.nlm.nih.gov/pubmed/17326698
de Salles, Belmiro Freitas; Simão, Roberto; Miranda, Fabrício; da Silva Novaes, Jefferson; Lemos, Adriana; Willardson, Jeffrey M. “Rest Interval between Sets in Strength Training” Sports Medicine. 39(9):765-777.
http://mobile.adisonline.com/sportsmedicine/_layouts/oaks.journals.mobile/abstractviewer.aspx?year=2009&issue=39090&article=00005
– Websites:
Lyle McDonald – Bodyrecomposition http://www.bodyrecomposition.com
Tracee Cornforth. (2003, November 28). Dieting and Gallstones. http://womenshealth.about.com
Dr Jeni Worden, GP. Carbohydrates. http://www.netdoctor.co.uk
Jacob Wilson, Gabriel Wilson. Acute Training Variables, Muscle Growth, Strength, and Power – Velocity and Frequency. http://www.abcbodybuilding.com
A Workout Routine – Best Workouts, Routines, Programs & Plans http://www.aworkoutroutine.com/
– Books:
Jack H. Wilmore. Physiology of Sport and Exercise
