Weight Lifting Beginners

Basically, compound movements for muscle gain! This workout routine is a very simple beginners that only requires 2 days per week to begin with, and after 2 - 3 weeks you'll be ready to add a day until you are up to 5 - 6 days per week.

Weeks 1-3

Training 2 days per week using 40 - 50% of max weight

1st workout

Squat - work up to a top set of 8 reps (3 back off sets of 10 reps @ 90% of top set)

Bench Press - 4 sets using light weight.

Deadlift - 6 sets - 4-6 reps

High Pull - 3 sets 8 reps (as fast and heavy as possible)

Bicep Curls 3 sets 8-10 reps

Triceps Press 3 sets 8-10 reps

Weeks 4-6

Same as above but add at least one more day per week and use slightly heavier weight 60% - 70% of your max weight

If you get to week 6 and want to go for another cycle then you can go for 2 reps as your top set with back off sets of 4 reps and build some real strength.

Don't be fooled by it's simplicity and the fact that this program is only 2 days per week. You'll need the space between workouts to recover.

Weight Lifting Beginners

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