Did you read the links (especially the second one)? If not, then do it. It would answer all of your questions.
Here is how the program is to be done (and the suggested method of how to add in the accessory work, i.e. abs, arm work, etc…):
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The following progression will be SPECIFIC to individuals who have NEVER LIFTED WEIGHTS BEFORE. This is not for the older guy who is getting back in shape, this is for the kid/guy with very little or zero barbell training experience. This is a slight adjustment from the original writeup I did. Mark Rippetoe and I discussed progression via conversation, and he also has a large portion of “Practical Programming” dedicated to this type of question, so here is where things stand now.
“Base Novice program”
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Workout B
Squats - 3x5
Standing Press - 3x5
Lighter pull from floor (rows 3x5 or cleans 5x3)
Why so few exercises? Why so little sets and reps? Why not add a few things right off the bat? Where the hell is the arm work? Check the Table of Contents, Section V. I address all of that specifically.
You progress on the base novice program for as long as you can add weight to the bar every workout. If you stall on one of the lifts but continue to progress on the other 2, you can make some “adjustments” to that specific troublesome lift (See Table of Contents - Section III - Programming - stalling and resetting), but continue to drive on with the other 2. Understand that 99% of you will stall faster on the presses and lighter pulls than you will on the squats and the heavy pulls (i.e. deadlifts).
Once you become tolerant to the volume contained within the base novice program, you can begin to judiciously add exercises. For some completely untrained/unfit/unathletic people, and especially for those who are “more mature” (i.e. an old fart, like me), you could end up sticking with this basic program for several weeks. For the naturally strong or the fit athlete involved in strength-oriented sports such as football, hockey, wrestling, martial arts, etc, this initiation period may only be 2 weeks, and you will be ready to tolerate added work.
At this point, 2 bodyweight exercises can be added.
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
DIPS - 2 x 8-12
Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
PULLUPS/CHINS - 2 x 8-12 - (3 sets of pullups/chins can be done if you do the cleans instead of the rows)
You add dips to Workout A and chins to workout B. Which should you do, pullups or chinups? How wide should your hands be? Why 8-12 reps? See Table of Contents, Section II, under Accessory Exercises.
Give this a few weeks. Most people, if they introduce these 2 exercises correctly (i.e. you don’t rush it, and you maintain proper nutrition/rest/recovery) will be able to make a few months worth of solid progress with this exact template. Eventually, however, most of you will get impatient and will INSIST on adding some direct arm work. Here is how you should add it.
Friday workout only
curl - 2 x 8-12
triceps extension (TriEx)- 2 x 8-12
Notice it’s not added to Workout A AND Workout B? notice it’s not always added to the SAME workout all the time? You add it to the Friday workout because you will have an extra day to recover from the training. Exact techniques on the curls and extensions is further discussed in Section II, Accessory Exercises.
Abdominal work is desirable. Abdominal work can be added carefully from the time you begin the training. Do NOT overdo this, as your midsection will take a pounding from the squats, deadlifts, and pulls from the floor. You do not want your midsection tired while performing these lifts or you can injure yourself. As a result, I highly recommend you start off with 1 set of abs per workout during the first week, and add no more than 1 set of abdominal exercise per week. For more specific advice regarding abdominal training, once again, head over to Section II.
For additional training of the posterior chain (i.e. the lower back, the glutes and the hamstrings), you can add back extensions, aka “hyperextensions”, reverse hypers or GHR (glute ham raises). BE VERY CAREFUL WHEN ADDING THIS TRAINING. It’s not supposed to be exhausting, so don’t make it so. You probably won’t need this for a LONG time. Regardless, 1 or possibly 2 sets of 12-15 reps, not to failure, should be sufficient. Of course, head to Section II for more specific information regarding these exercises and their proper application.
If you add ALL this stuff, this is how it will look. Note that it will probably take several months before you really need to work up to this level and volume (and complexity). For God’s sakes, DON’T START OFF WITH ALL THIS STUFF!!! Do the BASE NOVICE WORKOUT for as long as possible. The less work you do in the gym at the start, the more energy you have for recovery. The more energy you have for recovery, the better you will grow. You only need to add the extra “stuff” once the original “stuff” no longer sufficiently stresses your body.
Monday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
GHR - 2 x 12-15
Abs
Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
Abs
Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12
Once again, you MUST be able to add weight to the bar on your main exercises. If you add the exercises and you aren’t able to recover, or you aren’t adding weight to the bar on your main exercises, then this is not the answer.
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That’s the program. Stick to it, and DO NOT add more to it. Less is more for you at this point. If you want muscle, then you need to focus on progression, not doing Brad Pitt’s supposed tricep workout.