Every beginner, even those whose primary goal is not strength, should be introduced to weight training with a program such as this one: a simple, linear progression that focuses on a small number of compound lifts. Building a solid base of strength, even if it's just for a short period of time, will go a long way in making all future work done much more productive.
If you choose to run the program a second time, start over with 70% of your new max on all main lifts. Most beginners can probably run this program 3-4 times and still make good progress before they need to switch to something different. That means you can run this program alone for almost a full year. If you do this you will be much, much stronger than you were when you started.
The basic premise of the program is to complete 5 sets of 5 reps of the primary lifts (squat, bench, deadlift, and overhead press). Whenever you successfully complete the 5x5 for a lift, you add 5lbs to it the following week. In the first run through the program you should be able to add 5lbs to the primary lifts every week (except for maybe the upper body presses). In subsequent runs you may get "stuck" at a certain weight for more than one week, and therefore will not make quite as much progress with each subsequent run as you did with the first one.
Anyway, enough talking. On to the program...
Workout 1:
Squat- (start at 70%) 5x5 (on the final set do as many reps as possible with good form)
Bench press- (start at 70%) 5x5 (on the final set do as many reps as possible with good form)
Dumbbell row- 3 x 10 (each arm)
Workout 2:
Deadlift- (start at 70%) 5x5
Power shrug- 5x3
Hyperextension- 3 x 10-15 (add weight if necessary)
Workout 3:
Squat- (use the same weight as Workout 1) 5x5 (do not rep out on the final set)
Overhead press- (start at 70%) 5x5
Chin up- 3 x as many reps as possible
Notes:
- These workouts should be done on a Mon/Wed/Fri or Sun/Tues/Thurs rotation, e.g. one day off in between workouts and 2 days off at the end of the training week.
- For the dumbbell row, using a little hip momentum is fine, but don't go overboard.
- For the power shrug, set the bar up on pins so you don't have to lift it off the floor, but don't set it down in between reps. To initiate it, push your hips back and then explode up and through with them as powerfully as you can while aggressively shrugging the shoulders. You can go heavy pretty heavy here, but don't go so heavy that you can't feel your hips "pop" forcefully, or that you are unable to shrug the shoulders all the way up. I also recommend using straps here or the grip will simply become too limiting.
- Most people will need to use some extra weight for the hyperextension. Focus on forcefully squeezing the glutes at the top of the movement.
- If you can do 3 sets of 10 chin ups, add 10lbs to your waist via a dipping belt.
- Remember to add 5lbs the next week every time you successfully complete a squat, bench, deadlift, or overhead press 5x5.
- The other exercises are assistance work. Do not worry as much about adding to these every week.
- If recovery becomes an issue as the main lifts increase in intensity towards the end of the program, the assistance work can be dropped.
- Again if recovery becomes an issue in the last few weeks of the program, the weight for the 2nd squat session can be reduced by 10%.
- Log all of your workouts in a training journal.
Sample Week 1 and Week 12 workouts for a hypothetical lifter starting with:
- 175lbs squat
- 135 bench press
- 225lbs deadlift
- 95lbs overhead press
Sample Week 1:
Work out 1
Squat- 120lbs (4 x 5, 1 x 9 rep out)
Bench press- 95lbs (5 x 5)
DB row- 40lb DB (3 x 10 each arm)
Workout 2
Deadlift- 155lbs (5 x 5)
Power shrug- 135lbs (5 x 3)
Hyperextension- (3 x 15 w/10lb plate held behind head)
Workout 3
Squat- 120lbs (5 x 5)
Overhead press- 65lbs (5 x 5)
Chin up- 7, 6, 5
Sample Week 12:
Workout 1:
Squat- 175lbs (5 x 5)
Bench press- 145lbs (5 x 5)
DB row- 55lb DB (3 x 10 each arm)
Workout 2
Deadlift- 210lbs (5 x 5)
Power shrug- 185lbs (5 x 3)
Hyperextension- (3 x 15 w/25lb plate held behind head)
Workout 3
Squat- 160lbs (5 x 5)
Overhead press- 100lbs (5 x 5)
Chin up- 12, 10, 8
A very simple program that can yield great results. All you have to do is work hard, be consistent, and eat plenty of food. Good luck!
