I have been lurking here for a while and figured it might be time to contribute. this is my beginners routine that I would love to provide to you guys free of cost. you will see the starting strength influence is very heavy here but the progression is a bit different. I also added the option for people to do additional exercises to make this program closer to Jason Blaha's 5x5.
Beginner workout and explanation
This program alternates two workouts on a thrice weekly training frequency. The workouts are as following:
“A” Day:
Light Cardio 5 min
Squat: 2 sets of 3-7 reps
Bench Press: 3 sets of 3-7 reps
Bent Over Row: 3 set of 3-7 reps
Optional Work
Stretch 5-10 mins and go home
“B” Day:
Light Cardio 5 min
Squat: 2 sets of 3-7 reps
Overhead Press: 3 sets of 3-7 reps
Deadlift: 1 set of 3-7 reps
Optional Work
Stretch 5-10 mins and go home
A Two Week Cycle would look like this
Week 1:
Mon: Day “A”
Wed: Day “B”
Fri: Day “A”
Week 2:
Mon: Day “B”
Wed: Day “A”
Fri: Day “B”
Choosing your starting weight for first workout
Warm up with the bar, then add 10 pound (5 each side) and do a set of 5. If the bar speed is the same as your warmup sets continue to add weight and do sets of 5 until the speed of the barbell begins to slow. Keep the weight there because that will be your starting weight. Don’t have an ego and keep going up even though you can because it is better to start light and groove proper technique than to start to heavy, get hurt or stall quickly, and give up.
The first set seems really easy. Should I add more weight for the next few sets?
Nope. If you followed the directions from The First Workout then you started at the right weight. Use this as an opportunity to focus on. This early on, technique is your primary goal. Get your lifts perfect and then when your technique is called upon as the only means of moving a heavy load, you'll be right on point.
Warming up
Warmup by doing a few minutes on the bike, treadmill, elliptical, or a rowing machine prior to starting your workout. The idea is to get a general increase in body heat and metabolism. This will help prevent injury, as a warm group of muscles and tendons are less prone to injury. You should also do warmup sets for each exercise, although fewer warmups are generally necessary later in the workout, as the squat and press will get most of the body warmed up relatively well.
The warm-up is important not only to prepare the muscles for the impending maximal load, it's also to get some extra technique practice in. This becomes especially important with Squats and Deadlifts where technique deteriorates as weight increases.
Warm-up example (%weight x reps x sets):
45lbs x 5 x 2
50%x 5 x 1
75% x 3 x 1
100%x 3-7 x 1-3 <--Work Sets
When you first start the program bodyweight squats and less sets may be sufficient warmup as the weight will not have reached levels where all these sets are required. Play this by feel as you know your body best.
Progression
For your work sets, you’ll be working in the three to seven rep range. You’ll be required to get at least three reps each set.
Depending on how many total reps you got in the last workout, you’ll determine if you add weight to the bar for the next session. If you achieve all seven reps on all the required sets add ten pounds (one five on each side) to the bar and perform only 3 reps per set next time you do the lift. This way you get a little volume deload every time you up the intensity. With this program, you’re not stuck to “linear progression”; you determine your own rate of progress through both adding reps and weight at your own pace.
Failure
No lift should ever be taken to failure. Play it safe and stop if you think you would miss your next rep. This is when technique breaks down and people get injured. As you lift more you will become more aware of your limits and know when to grind out that rep and when to rerack the weight. If you do fail on a rep that isn’t a big deal, just go for less reps on your next set.
Rest between sets
Rest as much as you need to complete the lift with good technique. If you are resting 3-5 mins between heavy work sets on the squat no big deal, sometimes you need it. Warmup sets should be done with about 30-90 sec of rest in-between sets
Having a bad day
sometimes you don’t get enough sleep, you miss lunch, or you just feel off. Go to the gym and if you need to drop the weight to a level you can manage for that day. You can always try next workout to lift what you were supposed to this workout.
Optional Work
This is all optional work that you can decide to do or decide to ignore. It depends on how you feel at the end of the workout. If you want to do some curls, pushups, pullups, situps, ect go for it. Just make sure you dont over do it to the point that you cant do your next workout. I would recommend you start the first month without optional work and see how you feel. then you can decide to add what ever you want to customize your program.
How long should I stay on this program?
Until it stops working. If you have not been able to increase you reps on a set or increase the weight in 4 consecutive workouts then you have reached a plateau. Congratulations, you can choose the drop 10-20% off you work weight and start progressing from there or you can move on to a new program.
Technique links
Squat https://www.youtube.com/watch?v=tPWyKiwGdJY
Bench https://www.youtube.com/watch?v=gRVjAtPip0Y
Deadlift https://www.youtube.com/watch?v=4AObAU-EcYE
Overhead Press https://www.youtube.com/watch?v=F3QY5vMz_6I
Bent Over Row https://www.youtube.com/watch?v=I-qgwlP0J90
Why I chose high-bar squats rather than low bar squats.
I feel that the high-bar squat is the more natural movement to learn and has the added benefit of working your hip and ankle mobility. I also have not ever seen anyone injure their back doing high bar squats but I have seen many people get hurt trying to low-bar squat incorrectly. With all that said, if you want to be a power-lifter and move the most weight possible I would learn the low-bar squat.
Share it around to the newbies.
Beginner workout and explanation
This program alternates two workouts on a thrice weekly training frequency. The workouts are as following:
“A” Day:
Light Cardio 5 min
Squat: 2 sets of 3-7 reps
Bench Press: 3 sets of 3-7 reps
Bent Over Row: 3 set of 3-7 reps
Optional Work
Stretch 5-10 mins and go home
“B” Day:
Light Cardio 5 min
Squat: 2 sets of 3-7 reps
Overhead Press: 3 sets of 3-7 reps
Deadlift: 1 set of 3-7 reps
Optional Work
Stretch 5-10 mins and go home
A Two Week Cycle would look like this
Week 1:
Mon: Day “A”
Wed: Day “B”
Fri: Day “A”
Week 2:
Mon: Day “B”
Wed: Day “A”
Fri: Day “B”
Choosing your starting weight for first workout
Warm up with the bar, then add 10 pound (5 each side) and do a set of 5. If the bar speed is the same as your warmup sets continue to add weight and do sets of 5 until the speed of the barbell begins to slow. Keep the weight there because that will be your starting weight. Don’t have an ego and keep going up even though you can because it is better to start light and groove proper technique than to start to heavy, get hurt or stall quickly, and give up.
The first set seems really easy. Should I add more weight for the next few sets?
Nope. If you followed the directions from The First Workout then you started at the right weight. Use this as an opportunity to focus on. This early on, technique is your primary goal. Get your lifts perfect and then when your technique is called upon as the only means of moving a heavy load, you'll be right on point.
Warming up
Warmup by doing a few minutes on the bike, treadmill, elliptical, or a rowing machine prior to starting your workout. The idea is to get a general increase in body heat and metabolism. This will help prevent injury, as a warm group of muscles and tendons are less prone to injury. You should also do warmup sets for each exercise, although fewer warmups are generally necessary later in the workout, as the squat and press will get most of the body warmed up relatively well.
The warm-up is important not only to prepare the muscles for the impending maximal load, it's also to get some extra technique practice in. This becomes especially important with Squats and Deadlifts where technique deteriorates as weight increases.
Warm-up example (%weight x reps x sets):
45lbs x 5 x 2
50%x 5 x 1
75% x 3 x 1
100%x 3-7 x 1-3 <--Work Sets
When you first start the program bodyweight squats and less sets may be sufficient warmup as the weight will not have reached levels where all these sets are required. Play this by feel as you know your body best.
Progression
For your work sets, you’ll be working in the three to seven rep range. You’ll be required to get at least three reps each set.
Depending on how many total reps you got in the last workout, you’ll determine if you add weight to the bar for the next session. If you achieve all seven reps on all the required sets add ten pounds (one five on each side) to the bar and perform only 3 reps per set next time you do the lift. This way you get a little volume deload every time you up the intensity. With this program, you’re not stuck to “linear progression”; you determine your own rate of progress through both adding reps and weight at your own pace.
Failure
No lift should ever be taken to failure. Play it safe and stop if you think you would miss your next rep. This is when technique breaks down and people get injured. As you lift more you will become more aware of your limits and know when to grind out that rep and when to rerack the weight. If you do fail on a rep that isn’t a big deal, just go for less reps on your next set.
Rest between sets
Rest as much as you need to complete the lift with good technique. If you are resting 3-5 mins between heavy work sets on the squat no big deal, sometimes you need it. Warmup sets should be done with about 30-90 sec of rest in-between sets
Having a bad day
sometimes you don’t get enough sleep, you miss lunch, or you just feel off. Go to the gym and if you need to drop the weight to a level you can manage for that day. You can always try next workout to lift what you were supposed to this workout.
Optional Work
This is all optional work that you can decide to do or decide to ignore. It depends on how you feel at the end of the workout. If you want to do some curls, pushups, pullups, situps, ect go for it. Just make sure you dont over do it to the point that you cant do your next workout. I would recommend you start the first month without optional work and see how you feel. then you can decide to add what ever you want to customize your program.
How long should I stay on this program?
Until it stops working. If you have not been able to increase you reps on a set or increase the weight in 4 consecutive workouts then you have reached a plateau. Congratulations, you can choose the drop 10-20% off you work weight and start progressing from there or you can move on to a new program.
Technique links
Squat https://www.youtube.com/watch?v=tPWyKiwGdJY
Bench https://www.youtube.com/watch?v=gRVjAtPip0Y
Deadlift https://www.youtube.com/watch?v=4AObAU-EcYE
Overhead Press https://www.youtube.com/watch?v=F3QY5vMz_6I
Bent Over Row https://www.youtube.com/watch?v=I-qgwlP0J90
Why I chose high-bar squats rather than low bar squats.
I feel that the high-bar squat is the more natural movement to learn and has the added benefit of working your hip and ankle mobility. I also have not ever seen anyone injure their back doing high bar squats but I have seen many people get hurt trying to low-bar squat incorrectly. With all that said, if you want to be a power-lifter and move the most weight possible I would learn the low-bar squat.
Share it around to the newbies.
Priorities
Better myself mentally>Better myself physically>Picking up girls
