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"

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 Advancing beginners
Target Beginners interested in adding more strength and power

Schedule
Monday - Day 1 Rest
Tuesday - Day 2 Program A
Wednesday - Day 3 Rest
Thursday - Day 4 Rest
Friday - Day 5 Program B
Saturday - Day 6 Rest
Sunday - Day 7 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.

Here's the routine:

Tuesday - Program A
Muscle Group
Exercise
Sets and Repetitions
Full Body Bench Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Squat 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Lat Pulldowns 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Shoulder Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Dead Lift 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Incline Flys 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  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 Repetitions
Full Body Dumbbell Bench Press 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  DeadLift 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Lat Machine
Pulldowns
1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Squat 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  Upright Rows 1 x 20 reps warm up
2 x 8 reps warm up
1 x 6 reps work set
  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

Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

Return to split weight training programs

Return to weight lifting routines







Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!



Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here
Follow Us!


[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry