Recommended Novice Routine

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I wholeheartedly recommend the Greyskull LP for novice lifters. Shown here is the older edition; the 3rd edition is out now I recommend it but the 2nd edition is good too.

The base program has the bench, squat, deadlift and overhead press(the press).

The rep scheme for that is 2 sets of 5 and one last set which is as many reps as possible (AMRAP) but at least 5 so its denoated as 5+. The progression for that is if you hit 5 on the bench and press you add 2.5 lbs to the lifts OR if you hit 10 reps you add 5 lbs. For squat and deadlift its 5 lbs if you hit 5 and 10 lbs if you hit 10.

If you stall on the program instead of being told to force feed yourself like a fat pig like Rippletoe fanboys will tell you, you do a 10% reset ie you reduce the weight you use by 10% and aim for a rep goal. After you reach the rep goal you add weight again.

Without further ado here is my Greyskull “plugin” — if you read the book you’ll know what I mean by plugin.

The Golden Asura Variant

Workout A:

Bench 2×5, 1×5+

Barbell Row 2×5, 1×5+

Squat 2×5, 1×5+

EZ Bar Preacher Curl 3×6-8

Skullcrushers 3×6-8

Weighted Situp 3 x 20

Conditioning: 100 Burpees before or after the workout for time.

Workout B:

Press 2×5, 1×5+

Weighted Chinup 2×5, 1×5+

Deadlift 1×5+

EZ Bar Preacher Curl 3×6-8

Skullcrushers 3×6-8

Weighted Situp 3 x 20

Conditioning: Run 2 miles for time before or after the workout.

Workout C:

Bench 2×5, 1×5+

Barbell Row 2×5, 1×5+

Deadlift 1×5+

EZ Bar Preacher Curl 3×6-8

Skullcrushers 3×6-8

Weighted Situp 3 x 20

Conditioning: 200 total pushups over 24 hours.

Workout D:

Press 2×5, 1×5+

Weighted Chinup 2×5, 1×5+

Squat 2×5, 1×5+

EZ Bar Preacher Curl 3×6-8

Skullcrushers 3×6-8

Weighted Situp 3 x 20

Conditioning: for 5(or more) rounds: sprint 30s, bodyweight lunges 30s

Planning:

Week 1:

Monday – Off (gyms are usually packed Mondays)

Tuesday – Workout A

Wednesday – Play sports or active recovery (walk, jog, bike, etc)

Thursday – Workout B

Friday – Play sports or active recovery (walk, jog, bike, etc)

Saturday – Workout A

Sunday – Play sports or active recovery (walk, jog, bike, etc)

Week 2:

Monday – Off (gyms are usually packed Mondays)

Tuesday – Workout D

Wednesday – Play sports or active recovery (walk, jog, bike, etc)

Thursday – Workout C

Friday – Play sports or active recovery (walk, jog, bike, etc)

Saturday – Workout D

Sunday – Play sports or active recovery (walk, jog, bike, etc)

Week 3: Same Schedule As Week 1

Week 4: Same Schedule As Week 2

Notice: we are alternating the bench and press, row and chin up and deadlifting at least once a week. Such that these movements get equal attention.

If you cannot do a weighted chin up then you can do a bodyweight chin up until you build it up. If you cannot do any bodyweight chin ups you can do assisted ones until you can with the machine or do lat pulldowns until you are able to. The only main ways to get good at chin ups are to practice them everyday (buy a chin up bar) and to lose weight if you are too heavy to do them. Do them after you shower, when you wake up, etc.

1 comments on “Recommended Novice Routine”

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