This is the first routine workout plan that I have personally created through gathering workouts from many other people and just through self experience and exploration.
I recommend this workout plan to anybody from no to little workout experience. Even if you have a decent amount of experience that it is still a workout plan that I go back to from time to time.
This plan will go through basic workouts, how to correctly perform each workout and the recommended set and rep ranges for a certain goal. I usually split my set and rep ranges into three different categories. One is strength building or “bulking” where I recommend to do heavy weight, low reps(usually 4 to 6) and sets of about 4-5. Another one is high volume workout or “cutting” where I recommend lower weight, high reps (usually 12-15) and sets of 3-5. The final category is an in-between which is sometimes referred to as hypertrophy, where each week you are switching off between heavy lifting, low reps and light lifting and high reps. This is a very good beginning workout and it will teach you the basics of most lifts. With this basic knowledge you will one day be able to create your own training technique. Below I will how an example of what this basic workout plan will look like for 1 week. I will be showing which body parts each day focuses on.
Day 1 – Chest/Triceps/Abs
Day 2 – Back/Biceps
Day 3 – No Lift / Cardio/Abs
Day 4 – Legs/Shoulder
Day 5 – Biceps/Triceps/Abs
Day 6 – No Lift/ Cardio
Day 7 – No Lift/ Cardio/Abs
This workout plan is very popular and widely used. I would say that if you asked everyone who has ever followed a workout plan, around 85 percent would say that they have used this exact or a variation of this basic workout. Just because I say “basic” does not mean that this is not a good workout. Many experience lifters including my self use this workout.
I have seen great results from this workout and so have some of my family and friends. Don’t be afraid to change it around a little bit, but I do recommend giving this exact plan a try. Once you give it some time and effort see what is working and what isn’t. Once you know what you’re doing and have a feel for it, go ahead and swap some workouts around.