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Ultimate Starter’s Guide: The Routine

Get the complete routine that will get you on the road to your dream physique in 2014.

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Ultimate Starter's Guide: The Workout
Ultimate Starter's Guide: The Workout

Yes, it sucks being a gym newbie, and that’s why we recommend you don’t stay one for long. The sooner you learn the basics, the faster you’ll graduate to the ranks of seasoned lifters. We can help you make up ground and see results in as few as six weeks. 

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Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 2 of 10

Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
--
Exercise 3 of 10

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8
Rest
--
Can be substituted with chin-up.
Exercise 4 of 10

Dumbbell Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 5 of 10

General Situp

Equipment
No Equipment
Sets
3
Reps
12
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 10

Barbell Squat

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 7 of 10

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8
Rest
--
Exercise 8 of 10

Overhead Press

Equipment
Sets
4
Reps
8
Rest
--
Exercise 9 of 10

Lying Leg Curl

Equipment
Sets
3
Reps
12
Rest
--
Exercise 10 of 10

Side Plank

Equipment
No Equipment
Sets
3
Reps
Hold as long as possible
Rest
--
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