/r/Fitness Beginner
The program itself is very straightforward. You alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting. This is typically three days a week (ie, Mon / Wed / Fri) because it’s easier to schedule, but can also be done A→Rest→B→Rest→Repeat if your schedule allows.
Workout A
- 3×5+ Barbell Rows
- 3×5+ Bench Press
- 3×5+ Squats
- Curls (self addition) 2x 10-15
Workout B
- 3×5+ Chinups (or equivalent)
- 3×5+ Overhead Press
- 3×5+ Deadlifts
- Curls (self addition) 2x 10-15
The “+” at the end denotes that the last set is AMRAP – As Many Reps As Possible.
The last set should not be to absolute muscular failure
Rest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to.
Progression
- Add 2.5 lbs to the upper body lifts (Bench, Overhead Press, Row, Chinup) each day you do the lift.
- Add 5 lbs to the lower body lifts (Squat, Deadlift) each day you do the lift.
- This weight is added to the total weight of the lift – not to each side.
- If you do more than 10 reps on your AMRAP set, add 5lbs/10lbs instead.
- If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift. Use this time to set new rep records at past weights.