Friday 24th February 2017,
Revolt Workout

Workout Routine For Beginners

Workout Routine For Beginners

If you’re a beginner at this workout stuff and looking for the best routine you’re in luck… I have just what you’re looking for.


There are a ton of routines that will work for beginners but the best workout routine for beginners is one that is simple and incorporates the perfect combination on frequency and volume. (frequency being how often you work a specific muscle.  Volume being the amount repetitions you perform for as given muscle)


The perfect workout routine for beginners should focus much more on frequency than volume. 


As you progress beyond a beginner’s workout routine you may need to add a bit more volume but for at least the first year this is not necessary (and may do more harm than good).


There is good reason to believe a push/pull to be a great workout routine for beginners as well as advanced lifters… but it is definitely my go-to workout routine for beginners.  The push/pull concept is simple, your routine consists 2 days that alternate between movements that push weight vs. movements that pull weight.  This allows for approximately 48 hours of muscle recovery between workouts for each muscle… this should be perfect for a beginner.


An example of a push/pull workout routine for beginners:

Push Day:

Quads: Front Squat – 5 sets

Chest: Bench Press – 5 sets

Shoulders: Over Head Press – 5 sets

Triceps: Triceps Extension – 5 sets

Pull Day:

Hamstrings: Stiff Legged Dead-lift – 5 sets

Lats: Cable Pull Down – 5 sets

Mid/Upper Back: Seated Row Machine – 5 sets

Biceps: Dumbbell Curl – 5 sets

**The amount of repetitions per set don’t matter too much but progression does, so keep track of what you’re doing!  Feel free to try different variations of the movements if you’d like (example: for quads try back squats or leg press, for biceps try a different curl variation)


If you’re looking for a workout routine for beginners give this a try (or even an advanced lifter… this is very similar to my current routine and I’ve been lifting 6 days a week for ~15 years now) you should see great results!  Add a solid diet and you’ll find you won’t be a begginner for long?


Hope this helps address all questions regarding the perfect workout routine for beginners!

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