1 Day Total Body Workout for Beginners/Intermediates

This total body workout is from James. I've been using this routine for about a year and it's very good for an all body workout.

Routine Type 1 Days On - 1 Day Off
Duration Ongoing - Peform 3 workouts out of the week
Level Beginner / Intermediate
Purpose Tone
Target All beginners

Workout Schedule:

Monday Full Body Workout
Full Body Workout
Friday Full Body Workout
Rest (Cardio Optional)
Sunday Rest

The Workout

Monday - Wednesday - Friday
Muscle Group Exercise Sets And Reps
Chest Bench Press (with barbell or dumbbells) 1 x 10 reps using 1/3 of your maximum lift (warm up)
1 x 10 reps using 60% of your max
1 x 10 reps using 75% of your max lift
Shoulders Dumbbell Shoulder Press 1 x 10 reps using 10 kgs dumbbells
1 x 10 using 15 kgs dumbbells
Back Lat Machine Pull Downs 1 x 12 reps
Biceps Barbell Curls 1 x 10 reps using 1/3 of your max weight (warm up)
1 x 10 reps using 60% of your max lift
1 x 10 reps using 70% of your max lift
Abs Crunches 3 x 15
Lower Back / Glutes / Hamstrings Bridges (aka butt lift) Hold for as long as possible
Quadriceps Squats 3 x 12 reps
Calves Calf Raise 3 x 12 reps
Back Deadlift 3 x 12 reps - This will be a massive lift, most people can easily manage 10 stone (about 140 pounds)
Cardio 25 to 30 minutes in duration

- James

*Editors Note* If you feel you need more rest please feel free to take an extra day off. In addition, I'd recommend doing cardio on your days off (Tuesday and Thursday) to keep your body moving and burning additional calories. If you are a complete beginner, I'd strongly recommend you use our "complete beginners guide to weight training"

Download Training logs and Nutrition Logs here.

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