Home / Weight Lifting Routines / Beginners Weight Lifting Routine

Beginners Weight Lifting Routine
For Building Muscle Fast

Don't be fooled by the hundreds of routines printed in body building magazines, most of these are not designed for the beginner and are often followed by steroid fueled muscle beasts.

The main problem with beginners and hard gainers is that they start off by training to much and to often this results in over training, lack of results and a high percentage of people give up.

This beginners weight lifting routine has been proven to be one of the best weight lifting programs for beginners, and everyone who has given it an honest try has made good gains in size and strength.

Weeks 1-4

The first 4 weeks of this beginners weight lifting routine is to get your body used to the compound exercises. These weeks will focus on compound movements and you will perform 3 sets of 10 reps on most exercises. You will train 3 times a week with at least a day off in between each workout to allow recovery. Remember you grow when your resting not while your in the gym.

Monday: Chest / Back

Flat Bench Press
Incline Dumbbell Flyes
Bent Over Rowing
Pull Ups 3 sets of as many as you can do. (assisted if needed)
Pull Over's

Wednesday Legs / Shoulders

Squats
Deadlifts
Shoulder Press
Upright Rows
Shrugs

Fridays Arms

Barbell Curl
Reverse Curl
Close Grip Bench Press
Dips 3 sets of as many as you can do. (assisted if needed)

On your final set you want to be lifting a weight which you can do no more then 10 reps with. This dose not mean give up on 10 but the weight should be heavy enough that you can physically not lift it more then 10 times.

Aim to increase the amount of weight each workout. (This is very important)

Weeks 5-8

Training is going to be slightly different for the next 4 weeks of this beginners weight lifting routine. This week we are going to introduce superset's.

A superset is where you go from one exercise straight to another without rest in between. This method is useful for hitting the muscle group at a different angle and helps increase intensity and growth.

You are going to do 4 sets of 10 reps of the main exercise and on the last set you will superset with the chosen exercise and perform 1 set of 10 reps for this exercise.

Highlight Red = Superset

Monday Chest / back

Flat Bench Press
Incline Flyes

Pull Ups
Bent Over Rows

Incline Bench Press
Pullovers

Wednesday Legs / Shoulders

Squats
Leg Extentions

Shoulder Press
Laterals

Deadlifts

Upright Rows
Shrugs

Friday Arms

Barbell Curl
Incline dumbbell Curl

Reverse Curl

Dips

Close Grip Bench Press
Skull Crushers

Remember to immediately move to the superset after the last set of the primary exercise.

Weeks 9-12

In the last 4 weeks of this beginners weight lifting routine you will be performing strip sets after each exercise.

A strip set or burns as they are sometimes called is where after completing the last set of the exercise you decrease the weight by 10-20lbs (depending on exercise) and perform as many reps as possible you are then going to decrease the weight again and do as many reps as possible. You will do this 3 times then the strip set is over. You will feel pumped and sore possibly even feel sick depending on your fitness levels.

Perform 4 sets of 10 reps on all exercises.

Monday Chest / back

Flat Bench Press 3 strip sets
Incline Dumbbell Flyes
Pull Ups
Single Arm Dumbbell Rows 3 strip sets
Pullovers

Wednesday legs / Shoulders

Leg Press 3 strip sets
Deadlifts
Shoulder Press 3 strip sets
Side Laterals
Upright Rows
Shrugs 3 strip sets

Friday Arms

Barbell Curl 3 strip sets
Reverse Curl
Dips
triceps Pull downs3 strip sets
Reverse Grip Triceps Pull Down 3 strip sets

There you have the 12 week beginners weight lifting routine. If you follow the routine as directed you will gain muscle and you will get stronger especially if you increase the amount of weight you lift for every workout. This progressive increase will lead to consistent growth.

You can download this workout for free

Download ( Download Now right click 'save as' to download )

Whole Body Weight Lifting Workouts

Muscle Building Workouts

• 6 Week Muscle Builder
• German Volume Training
• Upper Body Mass Builder
• High Intensity Training
• 15 Minute Workout
• The Beach Body Workout

Strength Training

• HIT Training
• 5x5 Strength Training

Home Workouts

• Fat Buster & Strength Builder
• Fat Loss Bodyweight Circuit
• Full Body Workout x 3
• 4 Week Body Weight Routine

Beginner Workouts

• 3 Day Beginner Routine
• 4 Day Beginner Routine
• 6 Week Muscle Builder
• Complete Beginner Workout
• HIT Training
• Hard Gainers Workout
• Full Body Weight Workout x 3
• Dumbbell Only Workout

Upper Body Muscle Group Workouts

Chest Workouts

• The Bench Press Program
• Extended Sets
• Chest and Shoulder Builder

Back Workouts

• Back and Biceps Blaster
• Lower Back Workout

Arm Workouts

• 10 Minute Biceps Blaster
• Complete Arm Blaster Workout
• Bigger Biceps in 6 Weeks
• How To Get Massive Arms
• Dumbbell Biceps Blaster
• Back and Biceps Blaster

Shoulder Workouts

• 5 Minute Shoulder Workout
• Shoulder Blaster Workout
• Chest and Shoulder Builder
• Unique Shoulder Exercises

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD

sayt

Back From Beginners Weight Lifting Routine To Weight Lifting Guide

Back From Beginners Weight Lifting Routine To Weight Lifting Routines