Thinking about finding a good gym and starting to hit the weights? Good, I’m here to help steer you in the right direction. This workout routine is designed for the beginner to develop a good base of strength from using big compound movements and assistance isolation movements. This is going to create a useable and aesthetic physique. So grab your log book and let’s get to work. A sample workout schedule is shown below:

  • Monday: Workout A
  • Tuesday: OFF
  • Wednesday: Workout B
  • Thursday: OFF
  • Friday: Workout C
  • Saturday: OFF
  • Sunday: OFF

Ideally having one day off between each session is going to give you proper time to recover and be ready for the next session so if your days don’t line up exactly like above, that’s okay.

Progressive Overload

In order for you to get the most out of this workout, you’re going to have to push yourself to do more weight or more reps every session. What I mean is that every time you go to the gym, you need to strive to add another 5 pounds to the bar for that exercise. If you cannot hit all of the reps in a given set due to the weight being too heavy and you fatigue out, keep the same weight and strive to hit the set and rep goal for that exercise.

The only way you’re body is going to grow and get stronger is by forcing your body to adapt. You’ll never get the body you want from doing the same weight every session.

Workout A
Exercise Sets Reps
Deadlifts 3 8
Shrugs 3 15
Seated Rows 4 8
Concentration Curls 4 12
Hammer Curls 4 12


Workout B
Exercise Sets Reps
Bench Press 3 8
Incline Dumbbell Bench Press 3 8
1 Arm Dumbbell Rows 4 8
Tricep Extensions 4 12
Skull Crushers 4 12


Workout C
Exercise Sets Reps
Squats 3 8
Walking Dumbbell Lunges 4 10
Straight Leg Deadlifts 3 8
Seated Barbell Overhead Press 3 8
Face Pulls 4 15


If you have any other questions feel free to leave them below and I will get back with you as soon as possible. Also check out 1 Sentence Answers to 30 Muscle Building Questions!