New Plan for Beginner Lifter

Bigger Stronger Leaner Beginners
1

Hey guys, i am a fairly new lifter, only been working out for 2 or 3 months seriously. I have always been a huge fan of this website and read on many articles about lifting. After coming to a conclusion on what type of training style i think would give me the most results i decided to go with a upperbody/lowerbody split.

This is the following routine that i was planning on beginning in the next month or so, my goal is to build size and strength, my frame is small, i am 6’1 and only about 165lbs. ANY help is appreciated

Monday-UpperBody
Benchpress- 5x5
PullOvers- 3x10
Pushpress- 5x5
Barbell Row- 5x5
Pull ups- 3xfail
Shrugs 3x10
Deadlift- 5x5

Tuesday-Lowerbody
Back Squats- 5x5
Front Squat- 5x5
Leg curls- 5x5
Stiff Leg deadlift- 5x5
Calf Raises- 3x10

wednesday-OFF, Possibly Cardio?

Thursday-UpperBody
Incline BP-5x5
DB bench press-3x10
Barbell Upright row-3x10
Dips-3xfail
DB row-3x10
Chins-3xfail
Lateral Side raises-3x10
Military press-5x5
Deadlift-5x5

Friday-Lowerbody
Overhead squat-5x5
Back squat- 5x5
Leg Curls- 3x10
Calf Raises- 3x10

Saterday and Sunday are rest days.

If you guys think my plan is crap, dont beat around the bush. Exercises, reps, sets, the whole program-if its an issue please tell me. How long should i workout like this? Is it appropriate for a beginner?

You might have noticed that there isnt any exercises that work the biceps or triceps in isolation, as i do not care about these muscles to much, i am trying to get bigger and stronger and i dont find working these muscles out will help me on the compound lifts.

I havent read ALL the articles and posts on this website so i do not know if there is something out there that might help me, if there is can you please post the link. Again i appreciate any help that you guys can offer, thanks.

2

Sounds like too much to me. How about Mark Rippetoe’s 3x5 or Bill Starr’s 5x5 ? (put either of those in Google to find out what they are if you don’t know)

3

too much volume

4

thanks for the tips guys, just one question ive looked at both Bill Starr’s workout and Rippetoe’s, they both seem great but im wondering which one will give me more results, or does it not matter which one i do.
thanks again guys

5

since you are fairly new, any good program will give you gains, as long as you are dedicated, so just choose one

6

As between Starr’s different iterations of his 5x5 and Rippetoe’s interpretation, anything you do that resembles those approaches you will do very well with.

The routine you’ve posted above looks terrible. You would gain much better on 1/5th that volume.

Another resource I would consider is Jason Ferruggia’s newest ebook, which comes with a shitload of templates as bonuses…he has a really good progression of templates that he outlines for beginning lifters. I’d say it’s pretty much the ideal way to start out. Rippetoe’s Starting Strength approach is pretty close to ideal as well.

What’s the common theme? A narrow focus w/r/t exercises, moderate volume w/ moderate rep ranges, steady progression, and hard work.

Good luck.

7

Alright after reading everyones opinion and some more articles i came upon this;

Monday �?? Heavy Day
Squat �?? 5 sets of 5
Bench �?? 5 sets of 5
Powercleans �?? 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday �?? Light Day
Squat �?? 4 sets of 5
Incline Bench �?? 4 sets of 5
High Pulls �?? 4 sets of 5
Sit-ups �?? 3 sets

Friday - Medium
Squat �?? 4 sets of 5, 1 triple, back-off
Bench �?? 4 sets of 5, 1 triple, back-off
Powercleans �?? 4 sets of 5, 1 triple
Weighted Dips �?? 3 sets of 5-8
Triceps and Biceps �?? 3 sets of 8 each

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don�??t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

im sure you guys have seen this workout its Bill Starr’s. im just wondering if maybe i should add more things to these workouts or leave them how they are? also usually when i do squat i cant walk the rest of the week, im going to start taking creatine and im going to boost my calorie intake from about 1800 to 2500, will this help me recover fast enough to be able to squat 3 days a week?

8

Don’t do the above routine if you are just starting out. You would do better with three “heavy” days, in an A/B split like Rippetoe’s, with the possible addition of pull ups and dips.

Otherwise, don’t fuck with them.

Both creatine and more food will help in recovery, as will sleep and experience.