The best workout routine for beginners is not the once per week split routines you see plastered all over the Internet.
Split routines are horrible workouts for beginners.
You are wasting valuable time with split routines. Lots and lots of time and effort wasted away.
Wouldn't you rather get results twice as fast? Wouldn't you like higher quality results faster?
If you do, a split routine is NOT the way to go for beginners.
Here's an example of a split routine that is recommended for beginners by other “so-called” experts. I do not recommend ANY split routine for beginners.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Chest Back Shoulders | Rest | Quads Hamstrings Calves | Rest | Triceps Biceps Forearms | Rest | Rest |
You only work each major muscle group once per week with the routine above. You get 52 muscle building opportunities per year with a split routine workout for beginners.
Compared to what I'm about to give you, 52 times per year is the worst you can possibly do.
The split routine above is a horrible workout routine for beginners. Do you know why? Here's why:
- Beginners need practice learning the best compound exercises
- Beginners need to build a strength base
- Beginners need to work on learning proper form and technique
- Beginners need more frequent workouts
- Beginners should take advantage of their beginner status
- Fewer exercises for more practice on those exercises
- Fewer reps for greater focus during each rep of each set
The once per week split routines do none of the above. You need a workout routine for beginners that will help you build muscle and strength much faster than those once per week split routines.
The Beginner Workout Routine We Recommend
The FREE beginner workout program we recommend uses 7 different weight lifting exercises and only 4 exercises per workout.
You get to practice doing each exercise perfectly through the use of multiple sets for each exercise.
The main focus of this workout routine for beginners is for you to learn the exercises and proper form and technique on those exercises as quickly as possible. You will build lots of strength and muscle from this workout routine.
BUT, the main focus is for you to learn how to lift weights properly.
Let's take a look at the details for this great weight lifting program for beginners:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
Alternate workout A and workout B every workout: A, B, A, B, A, B and so on. You can find the actual workouts in the table below. We recommend the use of a weight lifting log book to track all your workouts.
| Workout A | Workout B | ||||||||
| # | Exercise | Sets | Reps | Rest | # | Exercise | Sets | Reps | Rest |
| 1 | Squats | 5 | 5 | 120 | 1 | Squats | 5 | 5 | 120 |
| 2 | Bench Press | 5 | 5 | 120 | 2 | Overhead Press | 5 | 5 | 120 |
| 3 | Pendlay Rows | 5 | 5 | 120 | 3 | Deadlifts | 3 | 5 | 120 |
| 4 | Dips | 3 | Fail | 120 | 4 | Chin Ups | 3 | Fail | 120 |
The rest column in the table above is in seconds. So, when you see 120, you know to rest 120 seconds or 2 minutes between sets.
The workout routine shown above is actually one of the programs we have used for both men and women in one of our past workout packages.
Use the WLC System Along With ANY Weight Lifting Program
You can download the WLC System for FREE. The WLC System goes along with every one of our workout programs and it teaches you exactly what you need to know so you are doing EVERYTHING right.
If you're interested in the workout program above, make sure you get a copy of the WLC System to maximize your results.
All of your questions will be answered within the WLC System manual.
As always, let us know if we can help with anything.
Leave a Reply