A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. ( VERY LIGHT, EVEN IF YOU HAVE TO START OUT JUST USING THE BARBELL as weight, THEN ON THE FIFTH WEEK YOU WILL INCREASE WEIGHT, AND SLOWLY START ADDING PLATES FOLLOWING THE RULES BELOW. ) These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days. If you follow this you will learn, and build a good core, and it will all come naturally. If you plateau early ( a few months in and you can't add any more weight), you're doing something wrong. Eat big, eat healthy, give your body the protein it needs and stay on top of your cardio on your off days. This workout is not to get huge, or to get ripped, it's to build muscle in the core, mentally and physically. This workout will develop your early stages, help you build a very strong body through compound exercises (working multiple body parts at once ). Once you get to a point of training you feel you are no longer building strength, THEN, and ONLY THEN, you can start isolation workouts (single muscle workouts, ie. barbell curls, dumbell flys etc.) Remember this is a routine for BEGINNER's, those that havn't built good core muscle yet, and don't need isolation workouts, to answer some questions. No you don't need to incorporate any other workouts if you want to get strong just stick to this and follow it to a T. This routine was built to perfectly maximize strength, and makes sure your body gets very good rest, thats why you do medium and lite workouts to prepare you for the heavy workout with more sets next week. It only takes about 20-40 minutes and it's very simple, figure out all the math and write it down before-hand will save you a lot of trouble at the gym later. DON'T FORGET CARDIO AND ABS ( IF YOU WANT ) ON YOUR OFF DAYS, NOT NOTHING THAT'S GOING TO WEAR YOU OUT, 20-30 MINUTE RUNS. ANY QUESTIONS LET ME KNOW, PM ME. Last but not least, WHAT THE FUCK ARE WAITING FOR GO OUT THERE AND GET STRONG!!!!!!!!!!!!!!