1 Day On 1 Day Off Beginner / Intermediate Routine

I’m pretty much a beginner to serious lifting, but I’ve been doing this routine for a couple months and it seems to be working. For every exercise I like to do 2 warm-up sets of 12 with light weight, and then increase the weight so I do sets of 10, then 8, then 6.

Routine Type
1 day on 1 day off. Exercises two muscle groups per session
Duration
Ongoing
Level
Beginner
Purpose
Improve balance, build strength and muscle tone
Target
Individuals who are familiar with basic weight training

Workout Schedule:

Sunday
Workout A - Back / Biceps
Monday
Rest
Tuesday 
Workout B - Chest / Triceps
Wednesday
Rest
Thursday
Workout C - Shoulders / Abs
Friday
Rest
Saturday
Workout D - Legs
Sunday
Rest
Monday
Repeat Cycle

The Workout

Day 1 Sunday - Back / Biceps

Muscle Group
Exercise
Sets And Reps
Back
2 x 15 reps warm up
2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Biceps
1 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps

Day 3 Tuesday - Chest / Triceps

Muscle Group
Exercise
Sets And Reps
Chest
2 x 15 reps warm up
2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 10 reps
1 x 8 reps
1 x 10 reps
1 x 8 reps
Machine Dips(performed on dip machine)
1 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Triceps
2 x 15 reps warm up
1 x 8 reps
1 x 6 reps

Day 5 Thursday - Shoulders / Abs

Muscle Group
Exercise
Sets And Reps
Shoulders
2 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 10 reps
1 x 8 reps
Abs
2 x 20 reps
1 x 30 reps

Day 7 Saturday - Legs

Muscle Group
Exercise
Sets And Reps
Cardio
Elliptical Trainer
45 minutes
Quadriceps
2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
 
2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
 
2 x 12 reps warm up (both legs) 
1 x 10 reps (one leg at a time)
1 x 8 reps (one leg at a time) 
1 x 6 reps (one leg at a time)
Hamstrings
3 x 12 reps
Calves
4 x 15 reps

Repeat Cycle on Day 1 Monday – Start with workout A

– Routine submitted by Ben

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.