A Simple beginner's Routine

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 lite work out, use 20% less
weight.
Do a lite 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.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10%
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. You shouldn't need more than one minute 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.
Question 1: So how many sets am I doing exactly?
Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing
2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over
Rows) - the remaining four exercises do not require warm-ups, however you can do
them if you feel the need to. Here is a blue-print for all the sets you should be doing, in
that order:
Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

Q2: How do I know what weight I should get started with for each exercise in
the routine?
A: This is explained in detail
here: http://forum.bodybuilding.com/showth...#post928710923
Q3: Will I gain muscle mass on this routine?
A: despite what you may think, gaining muscle mass is not just about lifting weights; the
training is just a catalyst, which will create the conditions necessary for new musclee to
be built. However, to actually build that muscle, you need to eat at a calorie surplus
(consume more calories than you burn). There is no way around this, and you will not be
able to avoid having to do some simple calculations if you want results. To understand
this, visit this thread:http://forum.bodybuilding.com/showth...hp?t=121703981 and
make sure to read and understand the entire first post by Emma. If you have any
questions regarding diet, ask them in that thread. This is possibly the single most
important thread you can read over here - if you will only read on thread, let it be that
one.
Q4: I have never lifted before and I am completely out of shape. Is this routine
appropriate for me?
A: All Pro designed this routine with EXACTLY you in mind. It's perfect for you.
Q5: I have tested my 10 rep maxes for each exercise. I have already completed
two full weeks of the first cycle, and the weights seem too low for me, I feel
like I could lift much more! Should I increase the weight?
A: first things first - avoid increasing weight mid-cycle and only do it with the beginning
of the next cycle if necessary. Second, the routine is designed so that the first 2-3 weeks
will feel relatively easy - this is true for everyone, and you are not superman for feeling
the same thing. Finish the first cycle completely (full 5 weeks) without adding any weight
to any exercise, even if it does feel too simple. If at the end of the 5th week of the first
cycle you still feel that some of the weights are way too low, you may attempt to
increase the weight by slightly more than 10% for the next cycle - however, this only
makes sense if it was REALLY too easy for you. if it was just a "little" easy, you're better
off sticking with the program. All of these dilemmas can be avoided if you simply test
your 10 rep maxes for each exercise properly, so make sure to take your time doing that
properly.
Q6: there is no triceps exercise in this routine, what gives?
A: your triceps are being hit quite hard during both Bench Presses and the Overhead
Presses - as a beginner, you do not need more than that. Do not add any extra triceps
work or you are almost guaranteed to fail on either the BP's or the OHP's, or both.
Q7: I like doing pull-ups, push-ups, and standing on my head. Can I add in
those exercises into the routine?
A: do not add any extra exercises until you have completed a minimum of 3 cycles. Once
you're going into the fourth, and you feel like you need to do some extra work on certain
muscles, you can add an isolated assistance exercise for them - do only one set and at
the very end of your routine (after calf raises). The assistance exercise follows the same
rep scheme as all the other exercises. And do not ever add more than one assistance
exercise per cycle - if you do so, and some of your other lifts stall, you won't know which
of your new additions might have caused that stall. Stick to only adding one extra

assistance exercise per cycle, up to a maximum of two (though I believe that is already
pushing it). Only do this if you know and have solid reason to believe that you really do
require that extra assistance work - if uncertain, ask in this thread, someone will surely
help you out.
Q8: Why are there no regular Deadlifts in this routine, only stiff-legged
deadlifts? I feel like a boss doing deadlifts
A: there are two reasons for that:
1) Neither squats nor regular deadlifts address the posterior chain (hamstrings, glutes,
spinal erectors complex) properly. By doing squats + stiff-legged deadlifts, this problem
is solved, and a balance is introduced.
2) Squats and regular deadlifts are two exercises that are very taxing to the central
nervous system. As a beginner if you did both of those exercises on the same routine,
you are more likely to burn out sooner than later. Stif-legged deadlifts solve this issue.
Q9: what type of extra cardio should I do?
A: it is best that you do not overdo your cardio on this routine, since it can get you
fatigued enough to hamper your performance in the gym. Two 30 minute jogging
sessions (moderate heart rate or HIIT) per week should be enough. I would make sure
that none of your cardio takes place on the day right before any of your heavy days. Do
any cardio you want to do on rest days. Remember though that cardio is primarily good
for your cardiovascular system's health - for fat loss, your diet will be far more important
than any cardio that you do.
Q10: What type of ab workouts should I do?
A: seems like everyone responds to different ab exercises, so you will just have to try for
yourself and see which one works best for you. you can do cardio either on your off
days, or on your work-out days right after the work-out, assuming you still have enough
energy for them. if you go for crunches or similar, make sure to do them with extra
weight - aim for 15 reps on the first week of the cycle, and add 2 extra reps per week for
a total of 25 reps on week 5 of the cycle. Ab workout is not necessary for everybody
though - your midsection is getting tons of workout in this routine since it acts as a
stabilizer in basically every single exercise. So up to you to decide, though it's probably a
good idea not to introduce cardio until after you've completed the entire first cycle. Start
with one set, and if it does not hinder your performance in the other exercises - add a
second set at the start of the next cycle.
Q11: Are there any videos that show how each exercise should be performed?
A: there are tons of them online. A good place to get started is this
playlist: http://www.youtube.com/playlist?list=PL8FAF74A332E11464
Q12: Can I substitute any of the exercises in this routine for other exercises?
A: as a general rule, no, you can't (barring certain situations where an injury may
prevent you from doing a specific movement). One exception being the curls, which can
be substituted for standing upright rows
(http://www.exrx.net/WeightExercises/...prightRow.html). This is more of a compound
exercise and it actually fits the rest of the routine more nicely. Curls were added by all
pro mostly because "everyone would want to do them anyway", so if your ego will

survive it, go for the upright rows instead of the curls - it's a far better overall body
exercise. Up to you though.
Q13: Can I use dumbbells instead of a barbell to perform the exercises in this
routine?
A: Yes, you can. However, keep in mind that the program was designed with a barbell in
mind; some of these exercises are more difficult to perform correctly with dumbbells, not
to mention that as the weights you lift increase, your grip on the dumbbells will become
a limiting factor (not so with a barbell). Do everything you can to get your hands on a
bar, and only use dumbbells as a last resort.
Q14: damn, I missed my medium training day due to [insert any reason here].
What should I do?
A: if for some reason you are not capable of performing three exercises on a given week,
you can perform only two, however both will then have to be heavy days. Allow a
minimum of 2 rest days both before and after your second heavy day on such a week.
However, doing this too often will hinder recovery - the routine was very carefully
designed for 3 weekly workouts, and changing that should only be done in extreme
cases.
Q15: So I managed to complete all reps for both work-sets for all exercises on
my "test day" (heavy day of week 5). How much should I increase my weights
for those exercises?
A: You should add 10% to each exercise that you passed, and don't forget to include the
weight of the bar. For example, if you use an Olympic 45 lbs. bar, and you load that with
55 lbs. for squats, you would increase the weight up to (55 + 45)*1,1 for the next cycle,
which would make it 110 lbs (again, this includes the barbell).
Q16: So I have managed to complete all reps for all exercises on all workouts,
except for the overhead press... I only managed to get 11 reps on the second
work-set of week 5 heavy day for those... can I bump the weight up anyway for
the next cycle? I mean come on, I only missed one rep... pretty please?
A: You can already see by the sarcastic way the question above was phrased that the
answer is going to be "no" you can only increase the weight for the next cycle by 10% if
you manage to complete 12 reps for each work-set on heavy day of week 5. Not a single
rep more, and not a single rep less. If you failed even a single rep, you will need to
repeat the weight for that failed exercise for the duration of the entire next cycle (5 week
period). This is a safe-guard designed to make sure you do not keep infinitely stalling on
the same exercise and to give the involved muscles enough time to rest and recover for
some more banging.
Q17: How do I know if I am a "Beginner" or not?
A: A beginner is, generally speaking, anyone who cannot squat twice his body weight,
and bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs
for example, you should be able to squat once for close to 400 lbs. and bench press once
for close to 300 lbs, in order to be considered to have moved beyond the "beginner"
stage. It has nothing to do with how long you have been lifting weights - there are many
people who have been going to the gym for a few years and who are still considered
beginners. As long as your lifts are noticeably below the threshold described above, you
are still a beginner and you'll benefit greatly from this routine.