The Complete Weight Lifting Routine For Beginner

The Complete Weight Lifting Routine For Beginner

I know how frustrating it is to finding the best workout routine for beginner as a beginner.

I’ve been there and like YOU, I was also trying to find the best weight lifting routine for newbie.

I know, you’re looking for the same and don’t want to get your result away from you.

In this A to Z guide of beginner weight lifting routine, you will find the 2 versions of my own beginner workout routine that I always recommend to any beginners with any weight training goal.

Enough talk, let’s get straight to what you’ve came here for.

The Schedule of Beginner Workout Routine

The Complete Weight Lifting Routine For Beginner

If you’re beginner or advanced, you have to have a schedule for your workout and which workout split you’re going to use.

There are many different type of workout split like full body, upper/lower, 3-day, 4-day, German training and many more…

… but we’re focusing on the beginner weight lifting routine and that’s why we’re going to do 3 day full body split.

Keep in mind that there are advanced workout split that you can do once you knows ins and outs of the resistance training and nutrition.

As you’re beginner and your bicep brachii(your biceps brah!!) fill with adrenaline, it is very common that you want to try tones of different and new things.

I would say, you can try them now and injured yourself OR learn the basic and do it later.

However, I mentioned “ABA BAB” type of full body split in this weight lifting routine but you can add some intermediate level exercise once you masted the exercise form and other techniques.

I know you may not know what this all means, but don’t worry, I got your back.

Week 1

Monday: Workout A
Tuesday: off
Wednesday: Workout B
Thursday: off
Friday: Workout A
Saturday: off
Sunday: off

Week 2

Monday: Workout B
Tuesday: off
Wednesday: Workout A
Thursday: off
Friday: Workout B
Saturday: off
Sunday: off

So, technically there is only two workout but you’re doing it for 3 days/week.

There is no exact order for the workout as long as you follow the same every-other day format.

That’s being said, it’s enough for the scheduling, let’s jump into the weight lifting workouts.

The Workouts: Version 1

I know what you will fill after reading this version.

That is this is very little and too simple workout type, I don’t want to do that.

Like I said earlier, your brain is full with adrenaline and ready to lift anything that it come across….

…but if you do that you will ended up injured yourself.

That’s why, I recommend you to follow this SIMPLE and EASY workout routine as of now.

We will do some advanced and f*cking hard exercise in the future, I promise.

All research, real world experience and expert recommend this type of workout for every beginner out there and that’s why you’re about to see.

Workout A

1. Squats
3 sets of 10-12 Reps
2 min rest between sets

2. Rows
3 sets of 10-12 Reps
2 min rest between sets

3. Bench Press
3 sets of 10-12 Reps
2 min rest between sets

Workout B

1. Overhead Shoulder Press
3 sets of 10-12 Reps
2 min rest between sets

2. Pull-ups/Lat Pull-Downs
3 sets of 10-12 Reps
2 min rest between sets

3. Dead-lifts
3 sets of 10-12 Reps
2 min rest between sets

As You can see, these are the most basic, yet, the most important compound exercise that most personal trainer put together in a way that ensures perfect workout routine for any beginners.

This type of workout routine is also called as GOLDEN 5 exercises as it consists all most important compound exercises.

One this I want to mention before giving any further guidelines is that you can do this workout with body-weight, on machine or free weight.

However, I would say go for body-weight and with machine, not to the free weight as of now.

if you feel comfortable with weights on machine you can land your body on the bench rack.

Guidelines for Workout A:

  • The Workout “A” has all the exercise that can adapt your all the major muscle in the body like squat is for quad, bench press for pectoralis major(Chest) and rows is for your back.
  • Like I said you can do body-weight squat or leg press instead of free weight squat OR you can also try to do squat with only bar, if and only if you feel comfortable and know little bit about squat form.
  • For the bench press, go with the proper form of push-up first because it is most important foundation exercise for any chest muscles. You can do push-ups, machine chest press, dumbbell or barbell chest press but I would say stick to push-ups and machine bench press.
  • As it is more safer exercise than other two for beginner.
  • For the row, pick any one you want from this exercise library or go with the chest supported machine rows(Pro tip: BEST for beginner).

Guidelines for Workout B:

  • The Workout “B” consists a hip dominant, vertical pull and a vertical push exercise.
  • For the dead-lift, try to go with conventional dead-lift without any weights on bar.
  • if you tried many times and your form is not good enough to do weighed dead-lifts, I would say try to lose your hamstrings and DO some dead-lift alternative like hyper-extension exercise.
  • Pull-ups are one of the best exercise to build a THICK and WIDE back, it would be so f*cking hard to do your first pull-up but trust me it’s worth the pain.
  • Find some of the best first pull-up tutorial on the Internet HERE.
  • In that guide, if you do all things right and consistently, you will do your first pull-up soon.
  • For the overhead press, any type of seated overhead shoulder press is fine.

Form Form Form!!!

The Complete Weight Lifting Routine For Beginner

No matter which level of athlete are you, you have to learn proper form before trying any kind of exercise.

it could be power-lifting exercise, cross-fit exercise or any kind, MASTER THE FORM FIRST.

It is typically recommended that all beginners should focus on learning proper form for the first few weeks.

Knowing exercise form and techniques at the beginner stage is extremely important for the future goals.

Once those few weeks are up and you feel like your form is what it needs to be on every exercise, it’s then time to focus on consistent progression while keeping that perfect form.

Sets, reps, weight and progression for Beginner

Absolute strength is gained by using very low reps (1 to 3) per set, mass is increased with higher reps (10 to 12), and local muscular and systemic endurance is developed with even
higher reps (20+).

For the newbie, a repetition scheme that is right in the anaerobic middle works best: sets of 10-15 reps.

Ten are close enough to the hypertrophy start of the continuum to provide tremendous increases in hypertrophy, the primary goal of the novice.

The number of sets to be done varies with the athlete’s circumstances: first workout ever, or second month of training, sore from the previous workout, or fresh as a garden tomato, perfect form, or in need of technical practice to hone a skill.

It also varies with the exercise being done: core lift or assistance exercise, and many more.

As a general rule, work sets for squats, bench presses, and presses should be three sets across (three sets at the same weight) for novices

The Number of sets per exercise is the sum of the warm-up and the work sets.

Warm-up sets are done as necessary, and more if your’re sore or inflexible.


The Complete Weight Lifting Routine For Beginner

Let’s take an example for this first.

Suppose you’re doing 50lbs bench press and you found this weight is pretty comfortable for you to lift.

Now, you’re doing 3 sets of 10-12 reps on bench press with 50lbs with perfect form on first week.

So what you’re gonna do on next week is increase weight by 5lbs(this can be vary depend on your lifting experience).

When you do bench press next time, you will do 3 sets of 10-12 reps with 55lbs, make sure you’re aiming for best FORM.

You may not able to complete 10-12 reps with 55lbs but don’t worry what you can do on next week is try to do 6-8 reps with with 60lbs.

So this time you’re changing reps and weights both which is called progressive overload.

Just keep in mind that you can achieve progressive overload by a lot of method like rest time, sets, reps, weight, training frequency, which we’ll discuss later.

If you’re enable to repeat this process over and over again without doing any break or change in reps/sets then you’re HULK(Kidding Brah!!).

It’s obvious that you can’t increase weight every time and able to lift that weight every time.

So progression will take time but I hope you understand how you would do it?

Don’t be an Advanced Lifter!

The Complete Weight Lifting Routine For Beginner

It’s common that when you see some bodybuilder with awesome muscle and you wanna be like him, you will lift anything and do anything told by him or any other person which is looking good than YOU.

I also did the same mistake and I don’t want you to do the same because they spend years to build this type of physique and it will also take time for you to build the same.

So, just stick to this program and focus on progressive overload and you will reach there once in your life.

Don’t try to change reps, set, and exercise if someone told you that this will load you up with extra 5 pound of muscle and so on.

The one and only goal as a beginner, you should have is to take advantage of a borderline super power that all beginners have for a short period of time that allows them to progress and improve FASTER at all things weight training related than any intermediate or advanced trainee ever could.

That’s right beginners, you can build muscle faster, get stronger faster, lose weight faster and get better in every way FASTER than anyone else, if and only if you planned everything properly and never try to change the BEST.

So please, beginners, I beg of you. Don’t try to do something more advanced, and don’t try to add additional advanced stuff to the program laid out above. If you want the best results possible, do it exactly as is and focus on perfect form and consistent progression.

The Workout: Version 2

The one and only reason I include this version in this guide is the guy who want to do little bit more.

Just keep in mind that above mentioned weight training program is a pretty perfect for beginner workout routine.

So, using the same 3 day full body split from before (in the same “ABA BAB” format), here is another extremely similar version of the original workout routine with a few very small additions made to it.

Workout A

3 sets of 10-12 reps.
2 minutes rest between sets.

Bench Press
3 sets of 10-12 reps.
2 minutes rest between sets.

3 sets of 10-12 reps.
2 minutes rest between sets.

Triceps Press Downs
1 set of 12-15 reps.

Calf Raises
1-2 sets of 12-15 reps.
1 minute rest between sets.

Workout B

3 sets of 8-10 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Biceps Curls
1 set of 12-15 reps.

1-2 sets of 10-12 reps.
1 minute rest between sets.

As you can see workout version 1 and 2 are not so different in terms of exercises. There are few assistance exercise I add for the people who want to do more and add more exercise as they like.

We’ve added some direct biceps and triceps work along with a little bit of calves and abs as well.

For abs, you can do 5, 10, 15 sets of it but keep in mind that body made in kitchen not in the gym and abs too…

So, the program is still ideal for beginners, AND you got some extra stuff added to it. Are you happy now?

I hope so, because the more you try to add exercise in version 1, the program becoming much harder and become the intermediate level program which you’re not ready yet.

Now Let’s Crush The Workout

So, You made it so far and it’s time to do WORK.

These is the simple workout I’ve specially designed for You and named The Beginner Weight Training Workout Routine.

Start light, focus on proper form first, focus on gradual progression second, make sure your diet plan supports your goals, and do it all consistently.

Enjoy your results.

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