Beginner Weight Lifting Program: (Ultimate training for beginners)

I’m going to start off by giving you the best piece of advice you will ever hear.  If you are a beginner, then stop trying to copy the training of genetic and enhanced freaks.  It’s as simple as that.  Follow this bit of advice and your results and gains will skyrocket.  This goes for both men and woman.  In this article, I’m going to show you the best beginner weight lifting program, that will save you months if not years or wasted workouts.

If you have ever followed my BFG Muscle training principles then you will notice similar principles being used in this beginner program.  Why?  Well, because they are tried and tested, oh and they work.  It’s simply a case of being able to adapt those principles so you can reap the benefits even more if you are new to the weightlifting world.

One last thing before we get into it.  Don’t think this is a program you will only need to do for 20 weeks then it becomes useless as you no longer class yourself as a beginner.  This program and training principles will work over and over, month after month, year after year.  Especially if you are a natural lifter.


Key Points You Need To Know – The program foundations

  1. Too much volume will kill your gains quicker then you can click your fingers.  As a beginner and natural lifter, all you are trying to do is trigger protein synthesis, then stop working out and recover.
  2. You are trying to trigger protein synthesis, not protein breakdown.  Too much volume will have a negative effect.
  3. For beginners, the optimal frequency is to train each muscle group 3 times a week.
  4. In order to train each muscle group 3 times a week, you will be doing a push/pull split.  This will optimise each and every workout.

Don’t follow the training of Enhanced or Genetic Freaks

arnold schwarzenegge topless and wearing black posing trunks

Every gym has them.  Drug-enhanced athletes and people with freaky genetics.  What do I mean by people with freaky genetics?  Well, these are people who already have the physique you desire before they have even touched a weight.  They also seem to be able to grow new muscle just by simply looking at a set of dumbbells.  They can literally train any way they want and will improve.  Yes, we don’t like these people 🙂

I have featured a picture of Arnold as this guy had freaky genetics and trained over 3 hours a day sometimes, yet I see it time and time again, people trying to emulate his training and getting absolutely nowhere with it.

If you are a genetic freak and just starting out, of course, you will improve with anything you do at the start, but this program can still help you on the way.

For beginners and natural lifter with average genetics (the majority of us) then as tempting as it may be following your idol, just don’t.  You will suffer and get nowhere fast.


The Biggest Mistake Made By Beginners and Nattys – Don’t let this be you

I’ve said it once, and I’m going to say it again.  If you are a beginner or natural lifter, then too much volume will hinder your progress, or even worse send you backwards and assist you in losing muscle.

Unfortunately, athletes using performance-enhancing drugs who promote these high volume workouts litter magazines and social media sites like Instagram.  These athletes and physique models look awesome, so it’s no wonder your average beginner follows their every word.  They do not, however, give you the full picture of what is actually going on.

When we are in the gym training hard, our main purpose is to trigger protein synthesis.  This is what will trigger muscle growth.  However, once you have reached this point and protein synthesis is triggered there is absolutely no benefit in carrying on and punishing your muscles.  This will only lead to overtraining and will send you backwards.

The more volume you keep adding to your sessions the more protein breakdown you will have (using amino acids in the muscle for energy).


Why is frequency so important to beginners and nattys

Our goal is to put our bodies into an anabolic state (building and muscle recovery state).  If you are a beginner on performance-enhancing drugs, 1. WHAT THE BLEEP DO YOU THINK YOU ARE DOING, and 2. this won’t apply to you.  If however, you are a beginner with a brain and not taking performance-enhancing drugs or a natural lifter then unlike drug-assisted athletes your bodies won’t be in an anabolic state 24 hours a day.  You will actually have to use your workouts to trigger this response.  So as you can see the more frequent you can trigger your body to go into an anabolic state the better.

Remember though once you have triggered protein synthesis your work is done.  Doing a load of volume within a high-frequency training program is a recipe for disaster.


10 rules for your beginner weight lifting program

  1. Train each muscle group 3 times a week
  2. You will train 6 days a week
  3. You will have 1 full day off for recovery
  4. You will perform 3 push sessions each week consisting of chest, shoulders, triceps and quads
  5. You will perform 3 pull sessions each week consisting of a pull-down movement (back), biceps rowing movement (back) and hamstrings
  6. You will only do one exercise per muscle group.  This will give you a total of 4 exercises per session
  7. Each exercise be performed with low reps
  8. Each exercise will have a total of 3 sets.  2 ramp up/warm-up sets followed by one work set.
  9. You will use a different exercise per muscle group for each workout across the week.  For example, for chest, you may do flat bench in session 1, incline dumbbell press in session 2 and
  10. You will use different methods for each working set.

Don’t let these rules overwhelm you.  Once you view the detailed plan below, you will see how easy it is to follow.


Your training split

Monday – Push Day

  • Quads
  • Shoulders
  • Chest
  • Triceps

Tuesday – Pull Day

  • Hamstrings
  • Pull Down (back)
  • Row (back)
  • Biceps

Wednesday – Push Day

  • Quads
  • Chest
  • Shoulders
  • Triceps

Thursday – Pull Day

  • Hamstrings
  • Row (back)
  • Pull Down (back)
  • Biceps

Friday – Push Day

  • Shoulders
  • Chest
  • Triceps
  • Quads

Saturday – Pull Day

  • Pull down (back)
  • Row (back)
  • Biceps
  • Hamstrings

Let’s look at sets, reps and number of exercises

  • Number of exercises per session: 4
  • Number of sets per exercise: 3 (2 warmup/ramp up sets and 1 working set)*
  • Number of reps per set:  Aim to hit 4 to  reps

*You will perform the BFG Muscle Warm-up Routine for you leg exercises and first upper body exercise.  An example of this will be shown below.  From this point on your final two upper body exercises of each session, you will do 2 warm-up sets.  You will do the same number of reps as your working set but use a light to moderate weight for your first set, a moderate to heavy weight for your second set, then your max weight for 4 to 6 reps for your working set.


Working sets method

Rest/Pause (double/heavy)

  • Choose a weight you can do a minimum of 4 reps with but no more than 6
  • Do your 4 to 6 reps then rest for 20 to 30 seconds,  repeat the set again until positive failure, rest again for 20 to 30 seconds, then repeat the set again until positive failure has been reached
  • Do not lower or change the weight for the rest/pause part of the set.

Eccentric stretch  activation

  • Make sure you choose a weight you can do a minimum of 4 and no more than 6 reps whilst using this technique.  Be warned this will be a lighter weight then when doing normal reps.
  • Slowly lower the weight down over a 4 to 6 second period, then hold the weight in the fully stretched position for 2 seconds, explode the weight back to the top with as much controlled power as possible, then repeat.

Beginner weight lifting program – Also great for nattys

Below I am going to show you exactly how to structure your training.  I always stick to big compound movements.  I have linked each exercise in Monday’s and Tuesday’s session to a tutorial on how to perform with proper technique if you are unsure.  You can pick any exercises you like though.

Monday: Push workout 1

Back SquatsBFG Muscle Warm-Up Routine, followed by one all-out eccentric stretch activation set of 4 to 6 reps.

Seated Dumbbell Press:   BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Flat Bench Press:  2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Tricep cable push downs:  2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Tuesday: Pull workout 1

Stiff Leg Deadlifts:  BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Overhand Pull-Ups:  BFG Muscle Warm-Up Routine (done on lat pulldown) followed by one all-out eccentric stretch activation set of 4 to 6 reps (these may need to be weighted)

Bent-Over Barbell Row:  2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Straight Bar Bicep Curls:   2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Wednesday Push workout 2

45-degree Leg Press:   BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Incline Dumbbell Press:   BFG Muscle Warm-Up Routine (done on lat pulldown) followed by one all-out eccentric stretch activation set of 4 to 6 reps

Standing Military Press:  2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Weighted Tricep Dips:  2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Thursday Pull workout 2

Lying Leg Curls:   BFG Muscle Warm-Up Routine, followed by one all-out eccentric stretch activation set of 4 to 6 reps.

Cable Row:   BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Wide-Grip Lat Pull-Down:  2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Bicep Twist Curls:  2 sets of 6 reps followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Friday Push workout 3

Lat Raises:   BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4 to 6 reps

Flat Dumbbell Press:   2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Rope Extensions:  2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Front Squats:  BFG Muscle Warm-Up Routine, followed by one all-out eccentric stretch activation set of 4 to 6 reps.

Saturday Pull workout 3

Neutral Grip Pull Up:   BFG Muscle Warm-Up Routine (done on lat pulldown) followed by one all-out eccentric stretch activation set of 4 to 6 reps (these may need to be weighted)

Single Arm Dumbbell Rows:  2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Cable Bicep Curl:   2 sets of 6 reps followed by one all-out eccentric stretch activation set of 4 to 6 reps

Stiff Leg Deadlifts:  BFG Muscle Warm-Up Routine followed by one all-out rest/pause (double/heavy set) of 4


What else should you know

I always get a lot of questions about shoulder stabilisation work and rear delt training.  There is absolutely nothing wrong with adding exercises for these in.  In fact, I would recommend doing some shoulder stabilisation and engagement work before each session.  This will massively reduce injuries.

It’s important to keep progressing through your program.  You do this by increasing the weight by the smallest increment every time you manage to hit the 6 rep target.

If you have any questions about this training then please leave them below and I will get back to you ASAP.


Thanks for stopping by and checking out my article here at BFG Muscle.  Any other questions? Please don’t hesitate to comment below.


 

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