Two Day A Week Weight Training Routine For Beginners

This routine is from DJ. "Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I've used this program"



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This workout is pretty basic, but very thorough. It will give you a hearty balance of endurance and power, but doesn't focus on either too much. Excellent beginners guide.

Routine Type 2-Day a week Full-Body
Duration Ongoing
Level Beginner
Purpose Building strength and advancing beginners
Target Beginners interested in adding more strength and power

Workout Schedule:

Monday Rest
Tuesday
Program A
Wednesday
Rest
Thursday
Rest
Friday Program B
Saturday
Rest
Sunday Rest

First off, lift twice a week, such as Tuesday-Friday. Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set.

If you can complete all three sets, a  total of 22 reps, add 5 pounds to your starting weight for the next workout.

Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

EXAMPLE

Bench - 205 lbs for sets

Warmup: 12 reps with bar, 8 reps with ~100 lbs.

Sets:

1) 8 reps

2) 8 reps

3) 210 lbs, 6 reps

*Because I made all three sets, I would start with 210 lbs on my next workout day. Stick with the same weight until you are successful.

The Workout

Tuesday - Program A -
Muscle Group Exercise Sets And Reps
Chest Bench Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Quadriceps Squat 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Back Lat Pulldowns 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Shoulders Shoulder Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Back Dead Lift 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Chest Incline Flys 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Biceps Alternate Dumbbell Curl 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Notes

Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set.

If you can complete all three sets, a  total of 22 reps, add 5 pounds to your starting weight for the next workout. Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

Friday - Program B -
Muscle Group Exercise Sets And Reps
Chest Dumbbell Bench Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Back DeadLift 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Upper Back Lat Pulldowns 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Quadriceps Squat 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Shoulders Upright Rows 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Triceps Alternate Dumbbell Extensions (laying on bench) 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
Notes

Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift. If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set. If you can complete all three sets, a  total of 22 reps, add 5 pounds to your starting weight for the next workout.

Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%.

The most crucial part of this workout is the order. It was made to avoid working any muscle two exercises in a row, so you give it a little rest. Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I've used this program. Good luck!

- Routine submitted by DJ


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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