Beginning Workout Plan

If you are just starting out, the most important thing is to start out slowly so you don’t get injured. This workout is for the total beginner so don’t worry, if you cant do a single pullup or pushup, the videos show you what to do.

The only equipment you need to do this workout is a pullup bar. You can make your own pullup bar with $5 of metal toprail from a hardware store or buy a no-mar, door mount pullup bar. You “dont have a pullup bar”, here are 100 places to do pullups!

Most people do this workout 3-9 months before moving up to my next workout. When you can do one real pullup and 10 good pushups then its time to move up to my intermediate workout so you can continue making your gains in both strength and mass.

Please remember, working out without maintaining proper nutrition will drastically limit your results. If you don’t understand my nutrition section then consider the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review). Having healthy, tasty, easy to make recipes is key to good nutrition. If my free healthy recipes don’t appeal to you then consider buying this bodybuilding cookbook (read my review).

Monday

BodypartExerciseQuantityNumber repsTempo
absrotisserie workout2 revolutions
latsoverhand pullups or walk the planks3 sets82s up 2s dn
legsGoblet Chair Squats3 sets8-12
chestpushups or knee pushups3 sets82s up 2s dn
Weights: 30 minutes, Cardio: 20 minutes – brisk walk, bike or jog

Wednesday

BodypartExerciseQuantityNumber repsTempo
absrotisserie workout2 revolutions
latsoverhand pullups or walk the planks3 sets82s up 2s dn
legsGoblet Chair Squats3 sets8-12
chestpushups or knee pushups3 sets82s up 2s dn
Weights: 30 minutes, Cardio: 20 minutes – brisk walk, bike or jog

Friday

BodypartExerciseQuantityNumber repsTempo
absrotisserie workout2 revolutions
latsoverhand pullups or walk the planks3 sets82s up 2s dn
legsGoblet Chair Squats3 sets8-12
chestpushups or knee pushups3 sets82s up 2s dn
Weights: 30 minutes, Cardio: 20 minutes – brisk walk, bike or jog

Tuesday, Thursday, Saturday, & Sunday

Cardio: 20 minutes – brisk walk, bike or jog

 

When you stop seeing improvement in terms of your strength or the number of reps you can do, its probably time to move up to the intermediate workout.  Don’t be too hasty though, stick with this workout until you can do three full pullups with slow, flawless form and four real pushups.

How much rest between sets? Start with about 60 seconds rest between sets. If you are feeling rushed, increase it to 90 seconds, if you are feeling bored then decrease it to 45 seconds.

Circuit workout or linear? I recommend you do the above exercises as a circuit workout, that is, do your first set of pushups followed by your first set of the pullups, followed by your first set of the lunges, then move on to the second set of each exercise. If you prefer, you can do it linear, that is, finish all your sets of pushups before moving on to your pullups. Choice is yours.

Burn-the-fat-feed-the-muscle
    Highly recommended
    book, read my review

Other Important Topics:

Please remember that there are many types of workouts and which is best for you depends on many factors like age, genetics, injuries, your personality, and most of all, your goals. If this workout doesn’t allow you to meet your goals then maybe Crossfit, P90X, 5×5, or SS, would. Please see my workout plans section to find a workout plan that might better suit your needs. Very important though, you gotta give all workouts time to succeed! How much time? A minimum of 6 months, better a year. Please read about bodybuilding expectations to find out what is reasonable for you to expect before you switch to another workout because “it doesn’t work” or incorrectly label yourself as a “hardgainer”.

Beginning Home Workout

Just a quick word about motivation, for many people this is the worst problem. What often happens is that somebody starts working out January First and their goal is to look like Arnold Schwarzenegger by springtime. After a month of lifting they give up because their muscles haven’t started ripping out of their shirt yet. Its really important to have realistic expectations and the proper mind set so that you look forward to every workout. What I suggest is that rather than focusing on the future, live in the here and now. Enjoy how it makes you feel NOW. Enjoy the fact that you are a little bit stronger than you were last week, you did 1/2 rep more! Enjoy how your workout has perked you up, you were yawning beforehand but now you are invigorated. Enjoy the feeling of pushing your body to is limits. When your alarm goes off at 5am for your workout, don’t think about how you want to look like Arnold – that unobtainable goal will just cause you to hit the snooze button. Its much better to think about how good it will feel to workout! THAT will get you out of bed!

If you have never lifted weights before and want to get started at home this video is a great way to get started!

Beginning home workout