Creating a Training Program Part I: Beginner

Creating a Training Program Part I: Beginner

Beginners have the luxury of never having trained before. Usually that translates into fast short-term gains. But it also usually means that they have no idea how to go about putting together an effective training program. If this sounds like you, then read on for tips on how to construct an effective beginner training program.

There is little dispute that weight lifting is probably the most effective means for changing body composition. Bodybuilders train with weights in order to bulk up. And they also use weights to preserve muscle when they are dieting.

There is little dispute that weight lifting is probably the most effective means for changing body composition. Bodybuilders train with weights in order to bulk up. And they also use weights to preserve muscle when they are dieting.

As a beginner, who wants to tone up or add muscle (same thing, really), you might know that you should lift weights. But what kind of training program should you choose? In my opinion, beginners should start with a program that will be effective considering their length of training experience (less than one or two years), that is not overly complicated and that will not likely injure the novice.

Two possible training approaches come to mind: an upper/lower 2-day split and a push/pull/lower 3-day split. With either of these splits, each muscle group is trained once a week. This level of volume and training frequency is relatively low. However, as a beginner that should be fine. Since lower volume/frequency means more recovery time, less potential for injury and it is simple to follow.

2-Day Upper/Lower Split

A 2-day upper/lower split simply means training two days per week, upper body on one day and lower body on another day.

2-day Upper/Lower Split Example

Monday:

• Chest: 
• Bench Press - 3sets x 8-12reps
• DB Incline Bench - 3sets x 8-12reps
• Flys - 3sets 8-12reps
• Back
• Lateral Pulldown - 3sets x 8-12reps
• DB Rows - 3sets x 8-12reps
• Low Pulley Rows - 3sets x 8-12reps
• Shoulders
• Seated Barbell Military Press - 3sets x 8-12reps
• Side Lateral Raise - 3sets x 8-12reps
• Prone DB Flys - 3sets x 8-12reps
• Triceps
• Skull Crushers - 4sets x 8-12reps
• Tricep Pressdowns  - 4sets x 8-12 reps
• Close Grip Push-Ups - one set to failure
• Biceps
• Cambered Bar Curls - 4sets x 8-12reps
• Hammer Curls - 4sets x 8-12reps
• Concentration Curls - one set to failure

Wednesday:

• Glutes/Quads/Hams
• Squats - 4sets x 8-12reps
• Quads
• Hack Squats - 3sets x 8-12reps
• Leg Extensions - 3sets x 8-12reps
• Hamstrings
• Deadlifts - 3sets x 8-12reps
• Leg Curls - 3sets x 8-12reps 
• Calves
• Standing Calf Raise - 5sets x 8-12reps
• Seated Calf Raise - 4sets x 8-12reps 

As you can see, it's pretty simple. It's only two days per week with a static rep range and low/moderate volume. For a beginner this could work pretty well. Although the upper body day is probably going to require a couple of hours in the gym. I generally like to superset my biceps and triceps exercises to cut down on the time required when I am in the gym and that would certainly be possible with the above training routine.

3-Day Push/Pull/Lower Split

A 3-Day Push/Pull/Lower Split just means training three days per week, push exercises on one day, legs on another day and pull exercises on another day.

3-Day Push/Pull/Lower Split Example

Monday:

• Chest: 
• Bench Press - 3sets x 8-12reps
• DB Incline Bench - 3sets x 8-12reps
• Flys - 3sets 8-12reps
• Shoulders
• Seated Barbell Military Press - 3sets x 8-12reps
• Side Lateral Raise - 3sets x 8-12reps
• Prone DB Flys - 3sets x 8-12reps
• Triceps
• Skull Crushers - 4sets x 8-12reps
• Tricep Pressdowns  - 4sets x 8-12 reps
• Close Grip Push-Ups - one set to failure

Wednesday:

• Back
• Lateral Pulldown - 3sets x 8-12reps
• DB Rows - 3sets x 8-12reps
• Low Pulley Rows - 3sets x 8-12reps
• Biceps
• Cambered Bar Curls - 4sets x 8-12reps
• Hammer Curls - 4sets x 8-12reps
• Concentration Curls - one set to failure

Friday:

• Glutes/Quads/Hams
• Squats - 4sets x 8-12reps
• Quads
• Hack Squats - 3sets x 8-12reps
• Leg Extensions - 3sets x 8-12reps
• Hamstrings
• Deadlifts - 3sets x 8-12reps
• Leg Curls - 3sets x 8-12reps 
• Calves
• Standing Calf Raise - 5sets x 8-12reps
• Seated Calf Raise - 4sets x 8-12reps

I used a 3-day split routine similar to the one above through my late teens and it worked pretty well. It just takes the two day split (shown above) and spreads it out over 3 days. It should be noted that the days of the week you train with either of the above splits don't really matter.

So, why did I choose the 8-12 rep range? Well, simply because it is the rep range recommended by the NCSA for strength training for hypertrophy. And why did I choose about 9 sets per muscle group? I chose 9 sets because the NSCA (along with other organizations) recommends 9-12 sets per muscle group [1]. Also, many more than that for one training session per week would make for a pretty long and taxing workout - remember, this is for beginners.

You might also notice that I didn't mention anything about periodization. As a beginner, I feel it may be unnecessary. However, over time some level of periodization will yield better results. At that time, a simple undulation periodization can be used by alternating re ranges every other week between 6-10 reps and 12-15 reps. If you think you've progressed to the point where you are ready to move on to a more challenging routine that has more volume and frequency then take a look at Creating a Training Program Part II: Intermediate.

References

[1] Chromiak, Joseph A. "Strength Training for Muscle Building."

Posted by Clayton Long