Strength Training Workout Routine For Beginners

Strength training can be difficult to grasp for a beginner.

They see guys in the gym benching 225 and deadlifting 405 and get overwhelmed by how hard it must be to get there. To tell you the truth, it’s not really that difficult.

This workout routine is designed to build strength and utilizes exercises and rep schemes that work well for beginners. That means there are no crazy calculations you need to use and you don’t have to worry about what percentage of your 1 rep max this lift is… you just go lift.

What does the workout routine schedule look like?

This 5 day strength training routine allows you to train specific exercises each day so that you can effectively target all of your weaknesses.

·         Day 1: Chest

·         Day 2: Back

·         Day 3: OFF

·         Day 4: Shoulders and core(abs)

·         Day 5: Arms

·         Day 6: Legs

·         Day 7: OFF

While you don’t have to follow this specific schedule, I do not recommend going more than 3 days without a break. Doing so is not beneficial to your nervous system and you will affect your progress.

Do you have any nutrition suggestions?

I’ve written an article on nutrition that I think you should check out – but here are a few take home tips to get the most from this workout routine.

·         Aim for 150-225 grams of protein each day.

·         Aim for 250 calories above your maintenance levels.

·         20%-25% of your calories should come from quality fat sources such as avocados, olive oil, peanuts, fish, etc.

·         Strive to cook and prepare as many meals as you can – limiting your fast food intake will increase your performance, make you feel better overall, and can help with body recomposition.

Progression

Sticking to a workout routine and striving to add weight and doing better than last week is the goal here.

 Every time you walk into the gym, record your workouts in a log and start being mindful of how you feel during these reps.

If you complete every rep of every set, great job. Next week add 5 pounds (or the next increment you can).

If in the next workout you do not complete all reps in every set, the week after that keep the same weight and attempt to complete all sets and reps.

Many beginners see a failed set as a loss – regardless of how many reps they may have done before.

If you fail 2 weeks in a row, knock the weight back 10 pounds, ensure your form is good, and keep going.

Note: If you stick with this routine for 12 weeks, you could essentially add 60 pounds to your squat, 60 pounds to your bench press, and 60 pounds to your deadlift. That doesn’t sound too shabby, does it?

5 - Day Strength Training Workout Routine for Beginners

Below you will find the exercises, sets, and reps for each exercise.

Day 1: Chest

Exercise	Sets	Reps
Barbell  bench press	4	8-10 reps
Incline dumbbell  fly	3	12 reps
Incline dumbbell press	4	10-12 reps
Flat dumbbell fly	3	12 reps
Decline dumbbell press	3	10 reps
Dumbbell pullovers	4	10 reps
Cable cross	3	15 reps
Push ups	2	10 reps

Day 2: Back

Exercise	Sets	Reps
Chin ups	3	10 reps
Lat pull downs	4	10-12 reps
One arm dumbbell rows	4	10 reps
Close grip seated row	3	15 reps
Bent over barbell rows	4	10 reps
Wide grip pull ups	3	8 reps
Reverse grip pull downs	3	10-12 reps
Deadlift/ Back extension (optional)  (view the image below the table)	4	8 reps

Day 3: Off 

Day 4: Shoulders and abs 

Exercises	Sets	Reps
Seated overhead dumbbell press	5	8 reps
Lateral raises	4	8-10 reps
Upright rows	3	10 reps
Front delt dumbbell raise	3	10 reps
Bent reverse fly	3	10 reps
Incline sit ups	4	20-30 reps
Crunches	4	15 reps
Leg raise	4	10 reps
Elbow planks	3	30 sec
Dumbbell Shrugs	3	12 reps

Day 5: Arms (bicep, triceps, and forearms)

Exercises	Sets	Reps
Standing barbell curls	4	10 reps
Incline dumbbell  curls	3	8 reps
Dumbbell concentration curls	3	8-10 reps
Hammer curls	3	10 reps
Rope triceps push down	3	10-12 reps
One arm dumbbell extension	3	15 reps
Dumbbell knockback	3	10 reps
Dumbbell extension	4	10-15 reps
Reverse curl	3	10 reps
Wrist curl	3	10-12 reps

Day 6: Legs

Exercises	Sets	Reps
Barbell Squats	4	8 reps
Leg press (view the image below the table)	4	15 reps
Leg curls	3	8-10 reps
Lunges	3	10-12 reps
Leg extension	3	10 reps
Seated calf raise	4	12 reps
Romanian deadlift	4	8 reps
Standing calf raise	3	20 reps

Day 7: Off

Conclusion:

We’ve covered a lot of ground already but I wanted to address this final point before signing off, and I’ll keep it short and simple.

Lift weights first and then do your cardio.

Cardio work at the end of each workout is must. (20-25 minutes of medium intensity)

·         Sticking to the routine for a full 12 weeks will yield impressive results.

·         Cook as many meals as you can for yourself. (Eat Right, Eat Smart!)

·         Use correct form – developing bad habits will be hard to break later on.

·         Strive for progression.

If you have any comments or questions, leave them below!