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The Beginner’s Guide to Getting Totally Ripped

Follow this workout plan if you have no idea where to start.

Barbell Front Squat
James Michelfelder

Ready to get fit?

Start this plan
  • Goal

    Build Lean Muscle

  • Skill level

    Beginner

  • Days per week

    3

  • Goal

    Build Lean Muscle

  • Skill level

    Beginner

  • Days per week

    3

As a beginner, you need to think about your workouts as if 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. (Now try telling that to your girlfriend.) Same with training: You might want to do four exercises each for the 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 (no, not the one in Florida).

How it works

Beginners should train the entire body each session for balanced development, as well as take advantage of your ability to recover quickly and work the same muscles again for faster growth. This approach also burns maximum calories each time you step in the gym. Each workout is based around a main lift, either 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 that less work equals more results.

Directions

Perform each workout once per week, resting a day between each session. Do the exercises in circuit fashion, completing one set of 8-12 reps for each lift. Repeat the circuit for 3-5 total rounds. Choose a load that allows you to perform the prescribed reps—but no more—and adjust as needed. Add weight to the exercises each week.

The Plan

  • Goal

    Build Lean Muscle

  • Skill level

    Beginner

  • Days per week

    3

The Get Ripped Workout Plan
  • Day 1

    Full Body

    --

    5

    Yes

    Full Body

    Do the exercises in circuit fashion, completing 1 set of 8-12 reps for each lift. Repeat the circuit for 3-5 total rounds.

  • Day 2

    Rest

  • Day 3

    Full Body

    --

    5

    Yes

    Full Body

    Do the exercises in circuit fashion, completing 1 set of 8-12 reps for each lift. Repeat the circuit for 3-5 total rounds.

  • Day 4

    Rest

  • Day 5

    Full Body

    --

    5

    Yes

    Full Body

    Do the exercises in circuit fashion, completing 1 set of 8-12 reps for each lift. Repeat the circuit for 3-5 total rounds.

  • Day 6

    Rest

    --

    --

    No

    Rest

    Enjoy your rest day!

  • Day 7

    Rest