Weightlifting Routine for Beginners

This post might not be for everyone, but if you want to start working out this post might just be for you. Man, woman, or child.

If you follow me on IG you know how much I like keeping things simple. I don’t like over complicating anything, so why would my routine be any different?

I put emphasis on the big 3 lifts; squat, bench, and deadlift, I try to get those as strong as possible. And then I do pull ups, dips, and abs or bulgarian squats. That’s it.

My rotation for the lifts is; Bench then squat then bench then deadlift. If I am sore one day, then I’ll just do overhead presses and let whatever is sore recover. After I do the main lift for the day, whatever it might be, I’ll go ahead and do a predetermined amount of pull ups and dips (65 ATM) in as few sets as possible. Depending on the day I’ll either do a core workout (squat/deadlift day) or I’ll do a single leg workout (bench day) like lunges, pistol squats (yeah right), or bulgarian squats (my go to). And I’ll sprinkle in some rear deltoid work when I’m feeling crazy.

If you are familiar with Jim Wendler’s 5/3/1 program you will notice that this is that program. He suggests doing one of the big 3 lifts, then 50 reps of a pull workout, 50 reps of a push workout, then a single leg exercise or a “core” workout which is very loosely defined. I also follow the programming he created with the 5/3/1 program to increase my maxes slowly over time. 

Here is a link to his website. And a link to the app I use to track my progress. This app will also tell you what weights to use and when. If you pay $1.99 you can log your workouts to help you keep track of your progress which I think is well worth it. The only other thing I do in this program is after my last max effort set i’ll go up one more weight progression and hit a heavy single. Then depending on the week ill do either 3 sets of 10 reps, 8 reps, or 6 reps at the first weight prescribed that day (DM me if you have questions).

I prefer to do pull-ups and dips because I think they create a unique looking physique. Using your own body to workout and moving it through TIME and SPACE just hits different than if you were to do lat pulldowns instead of pull ups. Also I think that you get the most bang for your buck doing these exercises. With dips and pull ups you hit every major pull and push muscle in one exercise, thus maximizing your time at the gym. There’s a reason why when you go to the gym you don’t see many people doing pull ups and dips. It’s because they are hard if done correctly.

I have seen good results with this routine. I am looking bigger and I feel strong. And I also have fun at the gym and spend less time. I look forward to doing my pull ups and dips every single day, they are the most fun exercise I do. There is just something special about using your own body to workout. This is also easy for beginners to follow as well. If you can’t do pull ups then do inverted rows, if you can’t do dips then do push ups. Just practice the dips and pull ups when you can.

If you have any questions email me (ianocampo95@gmail.com) or DM me (i_oca95) and check out my YouTube channel for actual training videos. Have a great day and I hope you got something out of this.

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