All Pro's Simple Beginners Routine w/ Warmups
Shared By : mattyd
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 750 / 19895

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Description

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 light work out, use 20% less weight.

-You only need to do the warm up sets for the FIRST THREE exercises. The rest of the exercises you can just do two sets of your full sets weight.
-Do a light 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.
- Bicep curls, Lat pull downs and Incline bench press are only added so that users can do them from Cycle 3 or 4 and onwards.


You will be running this program on a five week cycle as follows:
The first week do 8 reps of every set.
The second week do 9 reps of every set.
The third week do 10 reps of every set.
The fourth week do 11 reps of every set.
The fifth week do 12 reps of every set.

If you got all of the required reps on the heavy day of the fifth week then increase the weight by 10% when you do your next 8rep week 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 for the exercise that you were unable to lift 2x 12 of. You shouldn't need more than 30 seconds 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.

Week 1
Day 1 = Heavy 100% 2x 8 (not including warmups)
Day 2 = Medium 90% 2x 8
Day 3 = Light 80% 2x 8

Week 2
Day 1 = Heavy 100% 2x 9 (not including warmups)
Day 2 = Medium 90% 2x 9
Day 3 = Light 80% 2x 9

Week 3
Day 1 = Heavy 100% 2x 10 (not including warmups)
Day 2 = Medium 90% 2x 10
Day 3 = Light 80% 2x 10

Week 4
Day 1 = Heavy 100% 2x 11 (not including warmups)
Day 2 = Medium 90% 2x 11
Day 3 = Light 80% 2x 11

Week 5
TEST DAY = Day 1
Day 1 = Heavy 100% 2x 12 (not including warmups)
Day 2 = Medium 90% 2x 12
Day 3 = Light 80% 2x 12

If you pass a lift, then the next cycle you increase all weights by 10% and start again. Leave the weight the same if you don't pass.

Monday Heavy Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 50 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 80 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 20 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 50 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 80 sec 8 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 50 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 80 sec 8 2 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 8 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 80 sec 8 2 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 8 1 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 80 sec 8 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 80 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 80 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 80 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 80 sec 8 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 80 sec 8 2 Progress Chart
Wednesday Medium Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 50 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 80 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 20 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 50 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 80 sec 8 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 50 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 80 sec 8 2 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 8 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 80 sec 8 2 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 8 1 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 80 sec 8 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 80 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 80 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 80 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 80 sec 8 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 80 sec 8 2 Progress Chart
Friday Light Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 50 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 80 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 20 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 50 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 80 sec 8 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 50 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 80 sec 8 2 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 20 sec 8 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 80 sec 8 2 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 20 sec 8 2 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 80 sec 8 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 80 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 80 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 80 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 80 sec 8 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 80 sec 8 2 Progress Chart