There is a very wonderful beginning workout program called Rippetoes Starting Strength Program, This workout program is a strength program built for someone who is completely new to weight lifting and has no guidance or doesn't know where to start.
Rippetoes is built around 5 main lifts, These lifts are the squat, bench press, dead lift, standing military press and power cleans.
These are all compound lifts, what that means is that all these lifts work 2 or more body parts at a time.
There are basically two different kinds of workouts that you do with this program.
The first workout which we will call Workout A consists of 3×5 Squat 3×5 Bench Press 1×5 Dead lift what that 3×5 means is that you will be doing 3 sets of 5 reps, meaning you will lift the weights 5 times take a couple minute brake to let you get your breathe and let your muscles recuperate, then lift the weight again 5 times brake again then lift the weights 5 more times again then move on to the next lift which would be bench press.
The next workout which we will call Workout b consists of 3×5 Squat 3×5 Standing military press 3×5 Power cleans Essentially both workouts are the same day 1: a squat, a press, and a heavy pull from the floor.
Day 2 is a squat, a press, and a lighter pull from the floor.
Your main workout which is the squat will be done every day that you work out, you will switch bench press and dead lift with standing military press and power cleans every day that you workout.
With rippetoes you will train 3 nonconsecutive days per week, So your week will look like this.
Monday - Workout A Wednesday - Workout B Friday - Workout A Then the next week your workouts will look like this Monday - Workout B Wednesday - Workout A Friday - Workout B Then the next week you switch it around again.
If you choose Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on 3 non-consecutive days each week.
NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.
That's rippetoes whole program, Yea that's it!! 3 exercises per day 3 days a week.
Nothing complicated
Rippetoes is built around 5 main lifts, These lifts are the squat, bench press, dead lift, standing military press and power cleans.
These are all compound lifts, what that means is that all these lifts work 2 or more body parts at a time.
There are basically two different kinds of workouts that you do with this program.
The first workout which we will call Workout A consists of 3×5 Squat 3×5 Bench Press 1×5 Dead lift what that 3×5 means is that you will be doing 3 sets of 5 reps, meaning you will lift the weights 5 times take a couple minute brake to let you get your breathe and let your muscles recuperate, then lift the weight again 5 times brake again then lift the weights 5 more times again then move on to the next lift which would be bench press.
The next workout which we will call Workout b consists of 3×5 Squat 3×5 Standing military press 3×5 Power cleans Essentially both workouts are the same day 1: a squat, a press, and a heavy pull from the floor.
Day 2 is a squat, a press, and a lighter pull from the floor.
Your main workout which is the squat will be done every day that you work out, you will switch bench press and dead lift with standing military press and power cleans every day that you workout.
With rippetoes you will train 3 nonconsecutive days per week, So your week will look like this.
Monday - Workout A Wednesday - Workout B Friday - Workout A Then the next week your workouts will look like this Monday - Workout B Wednesday - Workout A Friday - Workout B Then the next week you switch it around again.
If you choose Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on 3 non-consecutive days each week.
NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.
That's rippetoes whole program, Yea that's it!! 3 exercises per day 3 days a week.
Nothing complicated