The End Of The Ultimate Weight Training Workout Routine

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If you’re reading this, then it appears you’ve made it all the way to the end of my guide to creating The Ultimate Weight Training Workout Routine. Nice!

At this point, I have just 5 things left to say.

1. Congrats!

First of all… congratulations are in order.

You’ve now learned more about weight training, program design, and how to get the results you want than the majority of the population will ever learn in their lifetime. So… congrats on that!

2. Put It To Use!

I hope you liked the guide and actually use what you’ve learned.

Because honestly, reading and learning and understanding are great and all, but the only way it’s truly going to work is if you actually put it into action. So… do that.

3. But Wait, There’s MORE!

Believe it or not, I still have a ton of information to share with you.

While this guide was pretty damn comprehensive, there’s actually plenty of stuff that I purposely left out, skipped over, or didn’t think fit right within this guide.

Stuff about weight training, cardio, diet and nutrition, supplements, building muscle, losing fat, increasing strength and performance, improving health, and much more.

And I’ll be sharing all of it right here on a regular basis. To make sure you never miss any of it, you can subscribe for free, and also follow me on Facebook, Instagram, or Twitter.

4. More Workouts To Choose From!

Even though I just covered how to create your own workout routine, I’ve realized that many people want something more.

More what? More proven workouts to choose from that I designed myself and have been using with my coaching clients for years with amazing results.

They are now all included as part of my Superior Muscle Growth program.

Feel free to check it out.

5. Give Me Your Feedback!

And last but not least, I want to hear your feedback. In fact, I want 3 different kinds of feedback.

  1. First, I want to know what you thought of the guide.
    I want to know what you liked best, what section was most useful, what you wish I covered in more detail or explained better, what you felt was missing (if anything), and basically just your thoughts and opinions on the guide itself.
  2. Second, I want to answer your questions.
    If you had any questions about any aspect of weight training, creating your routine, reaching your specific goal (building muscle, increasing strength, losing fat, etc.), the sample workouts or anything else while reading any part of this guide, email me here and ask. I will answer. Also be sure to check out the nearly 3000 comments below this post. Most questions have already been asked/answered at this point.
  3. Third, I want to hear how well it’s working for you.
    Once you start using the information contained in this guide, guess what’s going to happen? You’re going to start getting the results you want. Sounds good, huh? Trust me… it is. And when that starts happening for you, I want to hear all about it. So, email me and let me know.

The End

Well, that’s about it.

I hope you liked the guide (and if you did, be sure to tell your friends about it) and I hope you actually use what you’ve learned from it.

I also hope you subscribe for free, because I plan on writing similarly awesome and useful guides in the future.

And again, if you have any questions, comments, feedback, or just want to tell me how well it’s working for you, email me here.

Enjoy your results.

(This article is part of a completely free guide to creating the best workout routine possible for your exact goal. It starts here: The Ultimate Weight Training Workout Routine)

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ABOUT THE AUTHOR
About Jay
Jay is the science-based writer and researcher behind everything you've seen here. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in publications, and adapted by coaches, trainers, and diet professionals at every level.

2,735 thoughts on “The End Of The Ultimate Weight Training Workout Routine”

2,735 Comments

  1. Because of your program I have gained over 25 pounds of muscle. Of course it is a lot of own dedication, but this guide cuts all the bullcrap and really helps you build muscle. Seriously, I followed the intermediate 4 day split for the past 3 months.

    I am just curious, you should be seriously making profit off of this.

    Question: why don’t you make a section for some before and afters? I would seriously love to show other people that this program is legit.

    Thank again.

    Sincerely,
    3 month avid user of your program.

    • Awesome progress dude! Glad the guide has helped.

      And funny you mention this, because I’ve been collecting reader before/after pics to make a page just like that. Definitely send them over! Fill out this contact form, I’ll reply and you can then attach whatever pics you want.

      Thanks!

  2. Hi, I found all of this so helpful! Thank you for all of this great free information. So my primary goals at first were to get a bigger butt and flatter stomach. I had been planning on working out my glutes almost every day. Should I treat it like any other muscle then to get the best results?

  3. Sir, I read every word of every article you wrote. Fantastic stuff. Thank you very much, I was living on butter and meat, drooling over any kind of carbs, before finding your excellent web page. I only wish that I found it sooner.

    Just one question:

    Situation A: I want to lose circa 5kg of body fat, but I’m not paying too much attention to my caloric intake. I enjoy heavy lifting a lot, and it makes sure that I don’t melt the muscles away, so I follow your program (well, I started with Rippetoe, but then switched – never liked the snatch :))

    I started with an empty bar for squats, press and bench, only 40kg on the DL, and pathetic weight for rows and lat pull downs. I progress tremendously, after 3 months I’m able to DL 85kg and squat 70kg (only once, of course, but being a lady and weighing 63kg, I think that’s a success).

    Situation B: The same as A, but now I’m paying attention to my caloric intake and eating at a 20% deficit. I’ve read your article on training when losing fat while not losing muscle. Am I correct when thinking that when I go to the gym on a deficit, my PR’s will never get better, and I’ll keep on lifting the same weight over and over again? If that is so, that sucks, because nothing makes me happier than writing down the reps and weights I lifted, and seeing that I lifted heavier than last time/week. :/

    • Beginners can still make progress in a deficit. Once you reach intermediate levels and beyond, that’s when you’ll usually find it pretty hard (sometimes impossible) to hit new PRs in a deficit. But as a beginner, you definitely still can.

  4. Hi Jay,

    Regarding spilt squat in your intermediate routine, is it ok to be do Bulgarian spilt squat? ( Back feet on bench ). What is the difference between feet on bench & feet on floor?

    Can i substitute conventional DL for Romanian DL? I know it is so taxing on body but DL is my favorite exercise and one of the reasons I lift. If i insist to do it do i still need Leg press or seated leg curl after 3 sets x 5 reps DL? or should I do romanian DL after conventional DL then few isolation exercise afterward?

    Your input will be greatly appreciated! Thanks.

    • It could be, though my preference is for the plain old split squat. The main difference is that the Bulgarian version is harder, increases the range of motion a bit and puts some additional emphasis on the glutes.

      Regarding the DL, see my comment here.

  5. What section was the most useful? ALL of them, truly a great website, this one and your A Calorie Counter site. As a beginner you have answered every question I’ve ever had about getting the body I’ve always wanted. Now to put it to the test! I’ve started this week with both the best diet program and workout program for myself, and tracking everything as I go. Will keep you posted on what results I achieve!

    I do have one question, i’m starting with the full body beginner program version 2 (fuck you are true mind reader), as yes i don’t wanna screw with the program so i thought let me ask first.

    I have a home gym that consist of a bench, barbell, dumbbells, chinup bar and various weights, so i cant do the tricep press down, would a “one arm tricep extension” or “Close-Grip Barbell presses” suffice?

    Also, workout B mention ABs, now as you know there are tons of ab workouts, what would you recommended? Standard, cross-over or reverse crunches, plank, jackknife sit up or just do a different one every time i do workout B (remember i’m a beginner with stupid questions)?

    Thanks Again for the advice! Looking forward to the before and after section your working on.

    J

  6. First I want to start out by saying this is a great guide that answers virtually all the questions of a beginner. Even though your guide was very through I still had a couple of questions about the diet plan.

    I am a beginner and have worked out before though like you said not consistently. Just in an on and off random pattern. Being a beginner I often have conflicting views of the workouts you said. For example I would love to look great and build muscle but since I play a sport I would like to gain performance too. I play soccer and would love to get faster and lose weight and get abs but I would also like to be able to get stronger and build muscle and as I have read on other sites before these are often conflicting goals that cannot be accomplished.

    For pre season I do an unblievable amount of cardio at about 2 hours a day (combination of running Lind distance and interval training and demanding cardio drills). I also never overeat and diet also. Try as I might I cannot get rid of the last layer of fat on my stomach to fully show my abs (I’m at 12% body fat). To fully show my abs I might need to diet even harder but what concerns me is of I do that I will not be able to build muscle effectively.

    So my question is are fat loss and muscle gain impossible together in my case or am I doing something wrong. Thank you

  7. I’ve looked around the internet for this, but nothing seems to give a straight answer. Since you’re one of the smartest people when it comes to weight lifting, I thought I would ask you.
    Do isolation exercises like barbell curls and skullcrushers build muscle at all? And if they do is it enough to matter? I’ve seen some things say close grip chin ups are better than barbell curls, but others say heavy curls build mass. Just wondering if these were a waste of time.

  8. 1. Can a small caloric deficit (with everything else done right for muscle maintenance) negatively effect your growth?

    2. Are cotton lifting straps bad like it says they are in Starting Strength?

    3. On back exercises, I have trouble “pulling with my elbows” on any weight even close to something that would fatigue my lats. What do I do?

    Thanks.

      • 1. What about “growth”, as in getting taller?

        Also, I was wondering about an issue concerning deadlifts. I keep on hitting my knees with the bar (both on the concentric and eccentric parts). It still happens even when I shove my hips back first. Any suggestions?

        • 1. If the deficit caused a lack of proper nutrition, then I would guess it’s possible. But if not, probably not. Not really an area I pay much attention to, though.

          2. Have someone who knows what they’re doing watch you deadlift and determine what you’re doing wrong.

  9. Hey,first of all..Congrats to you! I’ve read tons of articles and some books of programs and different stuff, and have to admit you’re the best one for advice. I have read your book “The Best Workout Routines” and it’s top! Well I have one question…before starting with the 2nd version of your Beginners’ routine, I’m not sure if I should do like an endurance training for at least 4 weeks ( Vince Delmonte calls it “Upside Down Training”) to minimize my personal muscle weaknesses and to ensure that both sides of my limbs are performing equally (the imbalances).So,what do you suggest..should I do that endurance training first and then your Beginner’s routine,or start directly with your routine? This is really important for me me to know..and thanks beforehand.

    • The first thing I’d suggest is not taking the advice of Vince Delmonte. Dude is widely regarded as a moron.

      And no, I see no reason to only do endurance training for a while before weight training.

      • Haha alright,although some of the things he says aren’t bad…but other of his stuff is completely nonsense (ironically ,with his book hahah). But yeah,I’ll follow what you say because you really know what you’re talking about,not like A LOT of others haha. Although I don’t know who you are,but I completely respect your anonymosity…but quite don’t understand it, if your content and quality is superb! Anyways,keep up the good job…and really thanks.

  10. Hi Jay!

    Is lifting belt necessary for deadlift & squat? I currently wear one on all my work sets and if i dont use it I need to drop 30 lbs to maintain my form..so should i continue to use the belt for more weight?

    Also, I have added 3 sets 10 reps standing cable crunch after your routine and noticed some soreness on my lower back after workout..Is this normal? I’ve arched my back during the bottom of the movement but i can say my form is correct. Any opinion?

    • Necessary? Nope. But if it suits your goals/needs and you like it/prefer it, feel free to use it.

      As for your lower back, if you’re keeping it arched like you say you’re probably bending from the hips where in this case you should be bending at the waist.

  11. When you say “rest between sets” can I/should I still lift for other muscle groups during that “rest” (i.e. bench press while resting between squat sets)? Thanks for all you do! I have learned so much.

    • It sounds like you’re referring to some form of superset or alternating set, both of which are covered here.

      And while this sort of thing can serve some kind of beneficial purpose in certain cases, it’s not something I recommend unless otherwise stated.

  12. Wow, excellent work man. One question for you. Your discussion of optimal reps per muscle group has helped me a lot. However, what about when these muscles are being used secondarily in combination exercises? Is it a one for one comparison (i.e. Doing 10 overhead presses=10 bench presses in terms of how many times I’ve worked my shoulders)? Or how would you figure this? Thanks!!

  13. hello, i found your website while i was doing some of my own research.. (ironically) anyway, one of my main questions is: do i need machines from the gym to complete these exercises? i have a weight room at home but i only own free weights, a treadmill, and small machine with- bench press, leg curl, and lat pull down bar.. please respond. thx

    • If you have a sufficient amount of free weights, you can do pretty much everything (and the few things that may require a machine can easily be replaced with an equally effective free weight movement).

  14. Hi there, great site, interesting writing style, I’ve enjoyed it a lot!!

    Now on to the questions).

    I’ve been on your beginners routine #2 for the past month and I have a feeling that I’m performing better when having more days rest in between the exercises.

    1) Would the routine still be efficient if organized like: T-R-R-T-R-R-T-R-R-(R/T) (train-rest)?

    Muscle imbalances – weaker left arm causing issues on the bench.

    2) Will it even out eventually or should I throw in e.g. an extra set of 8-10 of close grip bench press (shoulder width) w/ the left side more loaded than the right (e.g. by 5 lbs) at the end / beginning of my bench session just to focus more on the activation of the left hand?

    Read a couple of articles on how a standing dumbell overhead press is actually the one causing most muscle tissue activation when compared to the seated version and overhead barbell military press due to additional core activation while standing and using dumbells.
    I also grip the dumbells lightly trying not to enclose my fingers to add additional destabilization while lifting.

    3) Your take on that?

    Doing just one quick burn-out session w/ light to medium rubber bands after the biceps / triceps exercise for some extra blood flow to the muscles, vascularity and due to different resistance curve when compared to standard exercises (tougher at the end of the movement instead at the middle).

    4) Your take on that – makes sense or better to avoid?

    Thanks for the answers and do keep up the great work.
    Would be willing to donate if you allow for such on your site!

    Cheers,

    Mislav

    • Sorry, but just got an additional idea on the muscle imbalance part.

      Maybe instead of doing an extra set w/ a close grip and loading the left arm more it would be better to:

      a) do the same but w/ the right side just after warm-out and before the 3 x 8-10 to fatigue the right arm and avoid it helping the left arm more during the actual exercise OR

      b) load the right side more by 2.5 – 5 lbs to even-out the lift during the actual 3 x 8-10

      Anyway, even now I’m able to avoid lifting faster w/ my right side than my left just by concentrating during the lift which might be enough on its own?!

      Thanks

    • 1. Not something I think most people will truly need, but if you feel that you do need and benefit from it, it’s perfectly fine.

      2. As a beginner I wouldn’t worry about it at all. Most people start out the same way. It will gradually improve over time. If anything, if it’s still an issue once you reach the intermediate level, adjustments can be made then.

      3. When I overhead press, I’m doing it to train my shoulders (and to a lesser degree, triceps). Not my core.

      4. In place of the biceps/triceps work that is in version #2 or in addition to it? If it’s just what you’re doing in that spot, it’s fine.

      Your progress = donation enough. 😉

  16. Hi,

    I read your guide to building muscle and I must admit I’m eager to try it to see how well it works for me. I have a question. First of all, due to schedule, I want to work out monday through thursday and rest friday through sunday. Is there any way to alter the upper/lower split so that I work out 4 days straight and then rest 3 days?

      • Okay sounds good. I know (since you made a huge emphasis on it) that there should be no more than 2 back to back workout days, but I still have to ask. Would the 3 day upper/lower split you advised produce better results than doing a 4 day upper/lower split that consists of working out 4 days straight (monday-thursday) and resting 3 days (friday-sunday). I know I insist a lot but its because my schedule is very tight and I want to get the most out of the 4 days I am available.

        Thanks for your help!
        Pablo

  17. Hi, I’m following an upper/lower routine. I reguIarly squat on both lower days: one day is my first exercise (3×8) and the other the second (3×10). I was wondering if it’s possible to do the same thing with romanian deadlifts (now it’s only on one day as my first exercise for 3×8). The fact is I feel that my hamstrings usually recover well but my lower back is taxed for a few days and I don’t know if this change will screwed things up. The thing is there are not to many options on my new gym: deadlift and a lying leg curl machine (and I love to do two hamstrings exercises :-D)

    Thanks Jay!

    • Possible? For some, maybe. But for most it is not something I’d recommend.

      Does your gym have a 45 degree hyperextension? That could work well as a hamstring/glute dominant movement that is less taxing than deadlifts.

  18. Hi, i want to start training on your beginner Beginner Weight Training Workout Routine, but i can’t do deadlift because of my back problem. What’d you recommend to do instead?

      • Oh, thanks very much, i’ll start to do this then. As i understand, no exercise can fully replace deadlift, but this can at least imitate some of the patterns of the deadlift, and i f you don’t have other way around, you could use the one you recommended. Again, thank you so much. 🙂

  19. The lat pull-down machine at my gym is really shitty, and there’s no convenient place to do pull-ups.

    Is there a row or something I can do as a replacement?

    Thanks again.

    • If there is no way for you to do any form of pull-up or lat pulldown, the next best option is to do a rowing movement (such as a bent over dumbbell row). However, to target your lats better (like a pull-up would), keep your elbows tucked in close to your sides and pull the weight more toward your hip/lower stomach rather than your upper stomach/chest.

      • Are my results with these going to be less good than if I had done the pull-downs? Would the difference be significant?

  20. I don’t have a squat rack, power rack, anything like that. I’ve been able to squat safely for a while now, but now its gotten too heavy, and its too dangerous. There’s no way I can get any type of rack. Is there a different way to get the weight off and on my back safely, or should I try a different type of squat, like Zercher squats, barbell hack squats, Jefferson squats, ect.?

  21. Thanks so much. Informative, entertaining, and ruthless in its treatment of bullshit. In a word: awesome.

  22. I’ve started the beginner program and am surprisingly showing results already even though it’s so minimal. At this stage my weights are not that heavy so I don’t need the full 2 minutes of rest between sets. I know that will change down the line. Because of this, I am doing my exercises circuit style to save time. Do I still need to take the full 2 minute of rest before moving to the different exercise?

    For instance, I may do my full set of squats and then 3 seconds later move into rows or presses and so on, and then go back to squats until all are completed in it’s entirety. Am I doing myself a diservice by doing circuits and not resting at least a minute before moving on to the different exercise?

  23. I’m glad I found this site. GREAT JOB!
    QUESTION, my gym won’t allow me to do deadlifts… (I know it sucks) Do you have any other exercise that I can do to replace that, at least until I can find another gym.

    Thanks.

  24. Would you recommend a 4 day upper/lower split for calisthenics endurance training? My goal is to reach 100 consecutive push ups, 30 pull ups etc. Is training upper body only 2 days a week optimal for increasing endurance on just body weight exercises? i know you have a lot of first hand experience and knowledge in weight lifting but calisthenics have really become a new trend. What would you recommend as the most optimal split for increasing body weight endurance exercises? I know for lifting weights hitting each muscle 2 times per week is most optimal but since the intensity is much lower when training with your body weight i’m just wondering if training with a 4 day upper/lower split is enough to increase endurance.

  25. So you say the optimal volume for training big body parts is 60-120 reps per week, what would the optimal volume be for bigger body parts if your training with weight in the 3-4 rep range? i think 60-120 reps of optimal volume for bigger body parts is referring to weight that you can do 6-8 reps with. For an example of strength training, bench pressing weight that you can only do 3-4 times would be a lot harder to reach 60 reps per workout than bench pressing weight that you can do 8-10 times with.

    • When training primarily for strength, you might be in the 3-4 rep range on the main lifts, but you’ll often be in the 6-12 rep range for accessory work. Combined, you should end up in the optimal volume range (typically near the bottom).

  26. You must be used to this by now, but i will still say this — i can’t believe you are doing this for free! Like another reader has said, if you’d open your website to donations, i would be the first one to give.

    So please please do keep the good work up. Very few people are true givers like you – God bless.

    And of course, being the unabashed taker that I am, couple questions please:

    1) I have been training the past few years but not “intelligently or consistently” so would consider myself a beginner. I hope that is ok as that is in accordance with your guidelines?
    2) On the days off with the “ABA BAB” format, is it ok to do cardio on those days?
    3) Lastly, I have been doing abs 3 times a week and have gotten pretty good results. Is it ok for me to stick to that abs routine – everything else will be per the ABABAB routine – promise!

    Thank you again sir, you are legendary!
    Abhi

      • wow, thanks. You have a knack for writing as well, sir (and I am not just sucking up…true)! Thank you, that helped.

        Since I seem to have your attention, I am hoping to sneak in a couple questions…please…?
        1) I cannot do lower body due to some knee/leg issues…so I was left with 3*10 bench presses, 3*10 triceps pull downs — that’s it. which I finished in 20 minutes – and it did very little for me. Normally I have been doing 1 or 2 body parts on a day, with at least 3 different exercises with 3*10 sets. So….is it ok for me to enhance my routine (noting that lower body is out) to the following:
        Monday “A”
        Bench Press
        Machine Flyes
        Triceps Press Downs
        Triceps dumbells overhead
        Abs

        Wednesday “B”
        Pull Ups
        Overhead Shoulder Press
        Sideways shoulders flyes
        Biceps Curl
        Concentration curls

        Now I know this is counter to what you state, and with progressive load even the , even the 3*10 bench presses + 3*10 triceps pull downs might become strenuous —- but given my situation, maybe it is ok to enhance the routine?

        2) The 2 minutes rest duration seemed too much, can I reduce that to say 1:30?
        3) Before the workouts, I presume we should do a 6-8 minute run or elliptical – to bring the heart rate close to the “cardio” zone?
        4) I think I know that the amount calories intake, protein amount, carbs etc – that hold for “days off” also….can you please confirm?

        Again, your help is much appreciated.
        Abhi

          • ok, fair enough, thanks.

            BTW, i wasnt looking for a program critique – what i meant to ask was is it ok for me to do more upper body (even being a beginner) as lower body is out for me.

            thanks much, anyways.

  27. Hi,
    Thanks for your no bullshit info- awsome.- starting today 🙂
    These will probably seem like silly questions but ill ask anyway

    1- my goal is overall good muscle tone and a killer behind (on the beginner workout routine) is doing only compound exercises of the squats and deadlifts enough to get the definition im after with my glutes? and are those the only two im suppose to be doing?

    2- i worked my protein/fat/carb daily intake- and it looks something like this
    protein 612 cal
    fat 540 cal
    carbs 257 cal
    i thought the fat would be the least and carbs & protein near equal or have i done something wrong
    female 58kgs

    cheers 😀

  29. Hi,

    I’m 51 and a Army veteran, following my military service 20 years ago, I’ve tried to stay in shape as best I could by participating in diferent sports and activities as well as resistance workouts but not consistently, I’m interested in this routine for toning, can I follow this routine and your diet recommendations or will I need to have a different variation based on age?

    BTW, enjoy reading your blogs, great and no nonsense!

    • The main change I typically recommend to people over 40 is to reduce frequency slightly by going with the 3 day version of the upper/lower split instead of the 4 day version.

  30. Jay,

    I mean wow man. This has honestly been the most useful day of reading I’ve spent in years. I have learned so much amazingly relevant information and I am going to use it to help me. I thank you so much for having this information for free online. I really want to improve my body and this guide has given me an amazing idea on how to do it. Thanks man!

  31. Greetings Jay,

    I really want to congratulate you for your knowledge and writing. Really, I’ve been searching a lot in the net to find info about BBing in general as I want to work as intelligently as possible when I step in for the first time, workout and diet wise. Really great effort.
    Just one question and I think I’m ready to begin. If I drop to 5 reps in the begginer workout (rather than 8-10), more strength-oriented, is there any danger not gaining muscle (as higher reps are better suited for hypertrophy) but fat when on caloric surplus? Thanks in advance.
    PS: Sorry for any bad English.

    • There will ALWAYS be a risk of gaining fat in a surplus regardless of how your workout is designed. But hypothetically speaking, the more your training is designed for gains in strength without gains in muscle, the more fat a person may hypothetically gain with all else being equal.

  32. Hey Jay,
    You wrote in your beginner program that leg press can replace squats. Can hack squats (machine) also replace squats? To clarify, i’m not talking about smith machine, i’m talking about hack squat machine.

  33. Hi,

    First of all, Congratulations for this gorgeous website. I found it AMAZING. Been reading the whole website for like 2 hours, and will have to read it back, for sure.

    Secondly, I would like to ask you something: my goal is losing fat; so, I thought it would be good for me to do some weight training, that I used to think is actually effective to burn fat (obviously without losing muscle). However, I am now afraid because this friend who is attending a nutritionist to “lose weight” (following diets, etc.) told me she told him that working out your muscles while you’re trying to lose fat is not a good thing because fat can introduce into muscle fibers, making it really difficult to get rid of it. She suggested him to do cardio 5 days a week, so he does cardio monday to friday an hour a day. I think it is crazy, because (I believe) he must be losing unbelievable amounts of muscle, but what’s your opinion? (I am asking because I read you advise against long cardio if you want to lose fat).

    Thanks in advance! Regards from Spain!

      • Hahaha! That’s exactly what I thought, well, with other words… LOL.

        I’m going to get the “Best workout routines” guide, but I am kind of lost with my situation because it’s “a little bit (very)” special… Do you think I could tell you about it (preferably) in private so you could tell me your opinion or suggest me what to do? I believe you’re currently by far the person I can trust the most, more than any personal trainer or dietician/nutritionist.

        Thank you so much!

          • Of course! Thank you so much! I have already read the “contact” section (I guess it must be the only section I had not seen) and I totally understand. I’ll try anyway!

            Thanks again! =)

  34. If I wanted to widen the rep range a little bit in your muscle building routine from 6-12 to 5-15 how would you recommend doing that? perhaps 5-8 instead of 6-8, 8-12 instead of 8-10 and 12-15 instead of 10-12? or maybe just change the first and last exercise to 5-8 and 12-15?

    also, have you read Schoenfeld’s latest study on powerlifting vs bodybuilding training? It seems that when volume is equated there’s not really a best rep range for growth as they all give the same results. What’s your take on this?

    • My take is that there is something beneficial about every rep range (primarily meaning 5-15, though honestly 1-20 can all serve a purpose) in terms of various processes of growth, and for optimal growth, they should all be used in some form.

      Lots of ways to do it, and what you described sounds fine.

  35. Great website, kudos!

    I have a quick question – I am not able to do the traditional bench press with bar and weights (dont have any spotters), but use the bench press machine (that still uses weights).

    Is that OK? In general, are free weights more effective than machines, since when I use machines, my movements are much controlled and it helps me engage just the required muscles better.

    thanks you!!

    • How about dumbbell bench press?

      But generally speaking, a compound chest exercise is a compound chest exercise whether it’s done with a bar, dumbbells, a machine or bodyweight. There are pros and cons to each (good place to start), but they all have the potential to be useful as long as progression is taking place and the exercise/machine suits your body.

      • Good point, I will try that.

        one more question – i am 38 years and like to have a glass of red wine with dinner. I understand that alcohol is not good when i am trying to build some muscle, but is that a deal breaker? I mean, i eat good, exercise – you think I can have this luxury without it killing my goals?

        thanks mate.

  36. Jay, I love your website, and i already bought your book.
    I’m a teenager (19) who is 6’1 192 lbs 15% bf. I want to cut to look better and get more shredded, but i heard teenagers shouldn’t cut because it is bad for our hormones and we should recomp instead. What do you think I should do, and which routine should i do the fat loss routine or the muscle building one?

    • If you want to be leaner than you currently are, you’re going to need a deficit. You’ll be fine.

      Recomping is an option to consider only if you are okay with making EXTREMELY SMALL amounts of progress over EXTREMELY LARGE amounts of time. I personally think it’s a shitty option for most people.

      • Okay, since i already have your book, i know that you offer a routine specifically for cutting, should i do that one even if i really like your muscle building workout routine?
        and your sure ill be fine and wont be messing up hormones?

  37. Hi Jay,
    I’d really like to try your beginner workout routine but the only problem is, I have no access to a gym. The only strength training exercises that I’m able to do at the moment are those that can be performed using my own body weight. Are there any body weight strength training exercises that I could substitute for the ones you provide and still get the same results with? If so, can you also please tell me how many sets and reps I should do? Thanks so much.

  38. I would like to send my regards and respects on your very appealing and interesting way of writing your articles; not to mention their informative simple and very clear content.

    Been surfing your writings for the past two hours.

    Nevertheless I have just finished reading The Beginner Weight Training Workout Routine and I promise I will stick to the first version.

    But I have an important question if you please, I have a problem with my knees and my orthopedist told me I should not be doing any squats or deadlifting.
    You said leg presses are ok instead of squats,
    does it go for deadlifting as well?

    As I mentioned earlier about my knees problem, my orthopedist would love to see more strength for my quads,
    would it be ok to increase workout sets for my legs or should I stick to your version and will get better results?

    Thanks in advance

  39. Are there any good WEIGHTED ab exercises that you recommend that actually work the abs and not the hip flexor? (Leg raises and knee raises tend to work the hip flexor unless you can bring ur leg and hip really high.

  40. I have been looking to replace my old 5 day split routine and I think your 4 day upper/lower is the one! You have really clarified a lot. Is there any truth behind working out a specific muscle a lot (ex: doing 3 different front delt exercises)? Also, would it be bad to add shrugs to one of the upper body days? What about a front delt exercise on upper A days?

    Thanks!

    • There is no more completely unnecessary type of exercise on the planet than a front delt exercise. The front delts are involved in every chest and shoulder exercise and typically already get way too much work. Additional direct work is beyond overkill.

      • What about adding shrugs? I really like that exercise for some reason. Also, would it be harmful to add another set to the 2 set workouts like the flyes or curls?

  41. Sir, I can’t thank you enough. I do not have words for that. But thank you so much for your this precious work. I am feeling enlightened. God bless you sir. I want to do something for you because you took so much pain to jot it all down at a place. And I will for sure one day be doing something like what you have done.

    On the other note, I have a silly question. I am trying to consume required amount of protein but I don’t find enough variety. And I’m tired of eating egg white and canned tuna, sardine or chicken. Also, a little low on cash, I think I can’t afford imported(US) protein powder and I do not have faith in the content of all the indigenous(Indian) protein powder.

    Please help me solve this protein conundrum so that I would be able to consume required amount of protein.
    My weight is 85 kg and I am 6′ tall.

    • I personally suck at recipes and coming up with fancy meals and stuff like that. But basically pick your favorite high protein foods (chicken, fish, beef, eggs, pork, milk, etc. etc. etc.) and play around with different ways of consuming them that makes reaching your ideal total as easy/enjoyable for you as possible.

  42. Hi Jay,
    I am 38 years, 5’8″, waist 32, BMI 23 – body fat approx 19%.

    Would you recommend that before getting into trying to build muscle mass, I try to lose more fat and bring the body fat to around 12-13% for the “cuts” and abs etc to show. Hate to be in the gym 4 times a week and still not see the “cuts”, abs i want to.

    Pl help (hate being a fat fuck!)
    Bob

      • and the million dollar q – what is my body fat?

        i read that you say stand in front of a mirror and assess – thing is i am that borderline i think. One thing that might help me decide that i need to cut fat – when i pinch my nipple, the “side fat” is a good inch. so need to get that to .25 inch or so?

        thank you mate

          • Excellent, thank you. And that establishes that I am a 20% body fat slob an dneed to bring it down to 12% or so.
            So I am planning to follow the below schedule, along with your guidance of a calorie deficit diet.

            Monday – Chest+Triceps (SAME weights as I do now, but either less reps or less sets or less exercises)

            Tuesday – Light cardio + Abs

            Wednesday – Shoulders + Biceps + Legs (SAME weights as I do now, but either less reps or less sets or less exercises)

            Thursday – Light cardio + Abs

            Friday – Chest + Triceps (SAME weights as I do now, but either less reps or less sets or less exercises)

            Anything terribly wrong here, Jay?
            Thanks.

  43. Hi Jay, i wanted to know, how frequent can i change the exercise to its similar counterpart. For example, from seated cable rows to chest supported machine rows, or from leg press to hack squat machine and etc. Is 1 month good enough, or is it too frequent? FYI, I’m doing your beginner program.

    • Specifically with the beginner routine, I wouldn’t recommend changing exercises often at all.

      As a beginner the more basic and consistent you keep the exercises, the better/faster you’re going to progress.

  44. Hi Jay, due to a lower back problem it will be quite a while before I squat or DL. Do you have any suggestions on replacement exercises during the “beginner” phase? Cheers

    • Leg press in place of squats is perfectly fine.

      DLs are trickier to replace because the best replacements (other deadlift variations, weighted hyperextensions, cable pull thrus, etc.) are also lower back intensive, so it would vary based on what each person is or isn’t cleared to do.

  45. I can’t say enough good things about your website. I’m on the first week of the doing the beginner version 2 program. I’ve been a runner for years, but just recently had a meniscus injury and have to limit my impact sports for a while.

    I have one question for you whenever you have a moment.

    I get up at 5am, and I’m usually at the gym around 530am. I still want to get my carb/protein in before and after my workouts. For this first week, I’ve done a protein shake right before my workout (no carbs really) and then a protein shake right afterwards. I then have a solid breakfast about an hour later.

    With that said, what would you recommend I do for my pre workout carb/protein source when I only have about 30 from the time I wake up to the time I hit the gym? The protein part seems to be easy with the shake, but the carb part is really what I’m looking for help with. Would Dextrose/Protein shake be okay? If so, would Dextrose/Protein still be okay after my workout too? Maybe some solid food choices?

    Thanks in advance for your help!!! 🙂

    Sean

    • What you’re doing right now is actually fine. Me (and most people) tend to preform better with some carbs pre workout along with the protein (though some do just fine with protein alone), in which case whey/dextrose or whey/Gatorade would be ideal.

      Post workout protein/carb sources could be whatever the hell you want. No special requirements.

  46. I am an intermediate lifter at about 6’0 185 lbs 15%bf i want to get leaner, but i want to put on more size. Should i cut or bulk right now?

  47. Hey jay i am 19, weigh 214 pounds and am 6 ft 3 inches. I want to gain muscle mass but not gain fat. I don’t want to be bulky because i play soccer (goalkeeper) i want to be lean and shredded. Also would like to increase speed and power. My ideal figure is joe hart. How many calories would i need to eat to achieve the figure i want and what workout routine should i follow from your article. Thanks

  48. Hi Jay,
    Just bought your book…it’s a steal for $27! Very very informative and answered all my qs re what workouts i should be doing while “losing weight w/o losing muscle”.

    do have a doubt though – I like the “version 1″ but would like to put minimal emphasis on lower body (for medical and vanity reasons). Is it ok to then do:

    Monday – Upper Body A
    Tuesday – Off
    Wed – Upper Body B + slight legs
    Thursday – Off
    Fri – Upper Body A

    Then next week

    Monday – Upper Body B
    Tuesday – Off
    Wed – Upper Body A + slight legs
    Thursday – Off
    Fri – Upper Body B

    -Bob

  49. For the split squats, is it 8-10 reps per leg (so 8-10 right leg then switch to left and do 8-10 more) or do you switch legs every set?

    Thanks!

  50. Hi I’m a 56 year old female and I’ve been doing the easy workout for almost nine months. Before this I was working out for about a year performing very similar exercises. I have been making small gains, nothing significant and I’d like to know if I should do something different. I’ve read about muscle confusion and it’s benefits. Does the body find a way to adapt to the exercises and that familiarity hurts your gains? Should I be adding different exercises? I am a runner and feel exercises that strengthen the back and hips would benefit me greatly.
    Thanks for your workout routines and your snarky comments I love it!

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