Workout Routines

The ultimate beginner's guide to getting ripped

Not sure where to start? This program gets results in weeks.

by
Bench Press
Shutterstock
Shutterstock
Duration 45-60
Exercises 15
Equipment Yes

As a beginner, you need to think about your workouts like you’re packing for a short trip. While you might want to bring four pairs of shoes, you don’t have enough luggage space—so you pick the one pair that’s suitable for most occasions. Same with training: You might want to do four exercises each for your chest and abs, but you need only one. Learn to “pack” your training efficiently with the right exercises, and you’ll be well on your way to gainsville.

Ultimately, you want to train your entire body in each session to guarantee balanced development, and take advantage of your ability to recover quickly and work the same muscles again for faster growth. This approach also burns maximum calories each workout. Every time you train you’ll build your workout around a main lift (the front squat, bench press, or deadlift)—because these exercises work the most muscle. At this stage, you need to master form on the basics and recognize less work equals more results.

Directions

Frequency: Perform each workout (Day I, II, and III) once per week, resting a day between each session.

How to do it: Perform the exercises in circuit fashion, completing one set of 8 to 12 reps for each lift in turn and resting as needed between lifts. Afterward, repeat the circuit for 3 to 5 total rounds. Choose a load that allows you to perform the prescribed number of reps—but no more—and adjust as needed. Add weight to the exercises each week.

Day I Workout I

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 3.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8-12 reps
As needed rest

Exercise 4.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
3 sets
8-12 reps
As needed rest

Exercise 5.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
3 sets
8-12 reps
As needed rest

Day II Workout II

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
8-12 reps
As needed rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
8-12 reps
As needed rest

Exercise 4.

Seated Leg Curl How to
exercise image placeholder
3 sets
8-12 reps
As needed rest

Exercise 5.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-12 reps
As needed rest

Day III Workout III

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
8-12 reps
As needed rest

Exercise 3.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 4.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
3 sets
8-12 reps
As needed rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
8-12 reps
As needed rest
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