Basic Strength Routines

So lets get the ball rolling on becoming strong and useful with a beginner strength training routine. This is very similar to how I trained in the beginning and it gave me a good base of strength. This routine is based on compound free weight barbell exercises since they work about a millions times better for beginners than machines and bodybuilding isolation crap. This is mainly aimed at guys who are in reasonable shape to begin with. For those in very poor shape such as older people or those overweight I will write routines in the future for you guys.

Beginner Routine 1. You will train 3 times a week alternated between week A and week B

week A
Day 1
back squat 5x5 (at least to parallel on the depth)
bench press 5x5
chin up 5x1-5/ latpull down 5x5
(This will be dependant on how strong you are to begin with. If you can only hit a couple of reps just do 5 sets of as many chins as you can but stop the set 1 rep before you fail. If you can't do chin ups stick with lat pull downs. If you are strong at chins do the 5x5 with added weight.)
planks 3x 1min holds

day 2
rest day

day 3
deadlift 3x3
overhead press 5x5
1 arm dumbell row 5x5
bicep curls 3x10
tricep extentions 3x10

day 4
rest day

day 5
back squat 5x5
bench press 5x5
chin up/lat pull down 5x5
dumbell lateral raises 3x10
calf raises 3x20

day 6 and 7
rest days

week B

day 1
back squat 5x5
overhead press 5x5
1 arm dumbell row 5x5
plank holds 3x 1min

day 2
rest

day 3
deadlift 3x3
bench press 5x5
chin up/latpull down 5x5
curls 3x10
tricep extensions 3x10

day 4
rest

day 5
back squat 5x5
overhead press 5x5
1 arm dumbbell row 5x5
lateral raise 3x10
calf raises 3x20

day 6 and 7
rest

then restart with week A again

A few notes about this routine.
start with an easy weight on all the exercises. For some this may be an empty bar for others it might be 60kg the point is the first week needs to be very easy. You need to walk out of the gym feeling fresh not exhausted. when you have got your starting weight add 2.5kg to the bar for upperbody exercises each time you train that exercise. Add 5kg to the bar on lowerbody exercises each time you train them (squats and deadlifts). As the weights get harder change it to 2.5kg as well for squats and deadlifts.

Have a general warm up and do some progressively heavier warm up sets before you hit your work sets.

why is the deadlift 3x3 and not 5x5 like everything else? This is because higher reps tend to lead to more fatigue which in turn leads to sloppy form and then injuries. i feel sets of 3 work perfect for beginners on the deadlift as they are better able to maintain their back position though out the lift. you can keep on adding weight progressively on 3x3 for a long time. For example i went from 3x3 with 120kg to 3x3 with 210kg without deloading or changing rep schemes just by adding 5-2.5kg to the bar each workout.

Why is a few random isolation exercises in there? I put in the curls,extension,lateral raises and calf raises simply because most people will do these kind of exercises any way even if they make very little difference to your overall progress. They are just for fun and do not get carried away with them. they should not effect your next workout. If your triceps are sore from doing loads of extension and it means you have a crappy bench workout 2 days later you are doing to much on these isolation exercises. Your focus needs to be on the main compound lifts. feel free to skip these isolation exercises completely if you don't want to do them. they will make very little difference to the program.

That about wraps it up. Put aside the bodybuilding split and get strong and useful with a simple 3 day a week strength routine. At a later date I'm post up some links on good form as well as progressions from this program as you get stronger.