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. Hi Jay
    I am a 40 year old beginner. Have been following your books for 5 months now.

    Managed to get my body fat from 16% down to 11%, and now I plan to
    – Go on a “maintenance phase” for 1 week
    – Go in a surplus mode till the body fat increases to 15-16%

    Question – I have a vacation coming up in a month and really wanted to do some quick size increase on either my shoulders or arms, or both.
    Would it be ok that in the maintenance and surplus phases, I do primarily arms/shoulders/both – focused and specific workouts? I did one of these for arms before and got some good results in 3 weeks.

    That would mean having to tweak your recommended programs, and normally I wouldn’t do that…but in this case would it be ok to make an exception? If so, can I go for both arms + shoulders, or would you recommend just one (either arms OR shoulders)

    thanks

  2. Hi, Jay I have a question for you. I have been using your advanced workout routine for the last 6 months and I like the results. I would like to start working out with a beginner. Do you think it’s a good idea to use the beginner routine for the next few months? I plan on using the same weights I used in my routine.
    what is your opinion about that?

  3. Hi Jay,
    Fantastic website! Really enjoying the articles and guides. Quick question:
    I’ve started the beginner routine (mid 20s fit but never lifted before!), I’ve kept to the three basics like you advise, and even kept the weight off a little to learn form in the first couple of weeks. Should I be concerned that after the workout I don’t FEEL like I’ve worked out? I’m not sweaty or noticing a massively increased heart rate.

    Thanks Chris

  4. Hey man, I’d like to ask you a question regarding calves.

    I was looking at the generic bulking routine of Lyle Mcdonald and I noticed he suggested including both standing and seated calf raises in each of the lower body workouts.Would you recommend including them both in your routine(perhaps with a different order) since calves can take a beating and recover pretty fast?

    Also regarding rep range, I’ve seen many recommendations for calves for super high reps (20+ especially on seated raises).Would you recommend going that high? I hope you write an article about calf training sometime.

    Thanks a lot.

    • If I person required some specialized calf work, then I’d be fine with additional calf volume.

      As for rep ranges, most people find calves need to be trained pretty heavy in lower rep ranges (5-8) to grow. If anything, only a seated calf raise would truly be better in higher rep ranges because it targets the soleus which tends to respond better to higher rep ranges.

  5. Hi!
    First of all, I’ve read both this article and the nutrition one, and I must say they were really great! Very thorough, and I like the way you justify everything; facts, articles, etc. Thank you for writing, it helps a lot.
    I just have one question: how better/worse would it be to do 5-6 reps for deadlift? I’m asking this because I had the impression (from what I read before and heard from friends) that is was like a special exercise, where lower reps and heavier weights would be better, but as I said, this is only an “impression” I have.
    That said, I had started to work out for a few times before, and then stopped, and then started again with a more advanced routine. This time I’m sticking with the beginner routine (intelligent training, it makes sense, thank you!) and I am enjoying it. I just felt better, stronger and more motivated when I was doing DL heavier, with less reps. But then again, I want the optimal solution, ahah.
    Thank you for this bible of information!
    Bernardo

    • Oh, I forgot to add, when I say heavier, I’m talking about 70kg or something, which was what I did before. Now (after a one year break and half a month of this routine, I doing almost 50kg for 8 reps, and increasing).
      Thanks again

  6. Hey man,

    I’m just wondering what’s the importance of deadlifts and squats in your program. Does it increase your gains?

    I’ve been doing your 4 day Upper/Lower body split, except on the days that I should be working out lower body, I work out my core and do handstands.
    In my 2 years of working out, I’ve never seen such an amazing progress in my bench and pulling strength, so props to you, you are awesome!

  7. Hey there. I’m a woman who carries most of my body fat in my upper body. I’ve been following a 3 x per week beginner workout routine for about 2 months. My goal is to gain mass on my lower body, while decreasing body fat to the point where my upper body mass decreases. I’m happy with the strength gains I’ve made in my upper body but would like to hold off on building any more muscle mass in that area until my fat percentage has gone down. My question is, what to do in the meantime with my upper body while I’m working on fat loss? Should I maintain the current weight volume I’m training in the upper body until I’m ready to start building more muscle there? Or train upper body less frequently? Suggestions, please, thanks!

    • If there is some part of your body that you no longer want to improve in terms of strength/muscle gains, then maintaining the amount of weight you lift on all relevant exercises (rather than continuing to progress) would be the way to do it.

  8. hey quick question on your beginner workout routine.
    On workout A should you horizontal row or is vertical okey and which row is recommended?
    And is it okay to variate the bench press with incline and reverse grip?
    Thx

      • Thanks for the tip. I have worked out before and i got a small injury in my shoulder while doing barbell bench press. It doesn’t bother me to much but i`m afraid to injure my shoulder more if I begin to lift heavier weights even with perfect form (worked a lot on perfect shoulder friendly form).
        So I heard that dumbbells are more shoulder friendly and was wondering if i could do them instead on the beginners workout A

        Im quite new to working out intelligently and just working out in general and really appreciate the good advice

  9. Hi J!
    This was an awesome guide to read! Thanks so much for the straight-forwarded, no bullshit, and funny guidelines! I definitely feel motivated and prepared to FINALLY get started on working out more regularly and getting stronger. Thanks again! 🙂

  10. hey, great work here.
    I was following your beginners workout and I heard that it was a great idea to implement some rotary cuff strengthening especially targeting external rotation, given that most of your exercises internally rotate the shoulder. My idea was to do 10*3 light internal rotation exercises on A and 10*3 light external rotation exercises on B (might skip the internal exercise)
    Would this be a good idea as i`m afraid to mess to much with your program
    Thanks a lot for the good advice and replaying to these questions, it really makes a difference 🙂

  11. Hi Jay,

    26/m. 5’9, 158 lbs. I have this “skinny-fat” thing going on, a clear layer of fat over my torso. My biggest concern is, all things in your guide considered, whether to “bulk” or “cut”. I did a quick google search and concluded that I should stay on a surplus of MAX 200 calories for a long time, with occasional “mini cuts”. I don’t really know how credible any information is out there, so I wanted to pick your brain on this one. Thanks.

  12. Hi Jay,

    I’ve been using your 3x a week “Muscle Building Workout Routine” for a few months now and I love it! I’ve seen my strength go up significantly as well as improvements in my form as well as muscular definition.

    I am going to be competing in my first ever male physique competition this April and I am wondering should I continue using the same program during my contest prep? A lot of articles I have read promote using a more high rep low weight routine to deplete the glycogen in the muscles in the weeks leading up to a contest, but I don’t know how much of that is BS (considering there is a lot of BS out there).

    I know your area of expertise is probably more geared towards personal fitness and not necessarily contest prep, but I am just wondering if you have any thoughts on the matter.

    Thanks,
    Danny

  13. Hi Jay,
    40 yr old, 155 lb, 11% body fat, beginner. Have a couple qs for you please:

    1) I know how you feel about cardio 🙂

    That said, I actually like cardio (sick, I know!)
    – On my weight days, after the weights, I do a low intensity elliptical for 20-25 minutes (200 calories) to account for a glass of wine or beer that I have at night.
    – On my non-weight days, I do a moderate intensity elliptical for 25-30 minutes (300 calories) and make that up through more diet

    Any issues with this approach?

    2) Due to my circumstances, I take a protein shake 10 minutes after weight (2 gm fat, 48 gm protein, 6 gm carb). Then I wait for around 1.5-2 hrs for the rest of my dinner. Is that ok?

    3) On my weight days, I take a fraction of my macronutrients (5 gm fat, 3 gm protein, 40 gm fat) through special k/nutrigrain bars. Is that ok?

    4) While doing the seated military press for shoulders, is it ok/allowed for the back to become slightly arched at the bottom (sort of like doing a bench press)?

    As always, thank you!!

    • 1. See the second half of this one.
      2. It’s fine. The nutrient timing chapter of SMG covers this stuff in detail. by the way.
      3. No different than any other food source.
      4. Slightly, yes. Excessively to the point where it becomes a borderline incline press… nope.

  14. Hello-

    I really enjoyed reading through your blog. I’ve been trying to understand more about weight training and find a plan to start with (especially since there is SO much out here on the net). You come across quite knowledgeable and honest. So I started your beginner routine (with the very small additions because I couldn’t help myself). I’m on my second week and I have 2 questions…

    1) How long do you think it will take to start to see results? Especially since…
    a) I start to lose interest in things when I don’t see results quick enough
    b) I’m admittedly pretty weak and only able to lift very low amounts (for example, 40 lbs for bench press, 30
    lbs for deadlifts, and 15 lbs for biceps curls)
    2) Is there a replacement exercise using dumbbells that you can recommend for the Rows and the Pull-ups/Lat pull-downs? For the mean time I’ve just been doing bent-over dumbbell rows instead for both.

    Really appreciate your help,
    Mario

  15. Hi Jay,

    Regarding the beginner routine, why does the overhead shoulder press have to be seated? Is there a problem doing it standing? I prefer standing as I’m just more comfortable with my whole body in a straight line directly beneath the weight. I’m not using my hips for an extra boost or anything like that, I just find it more comfortable.

    Thanks.

    • It doesn’t HAVE to be seated, it’s just my preference because it takes the lower back out of it… whereas the standing version requires a lot of lower back stabilization… which can be a limiting factor considering deadlifts were done earlier in the workout and the lower back is already fatigued.

  16. Hi Jay
    Couple qs please

    1) In your SMG beginner routine, you have recommended barbell curl for biceps. My wrist pains sometimes doing that – is there an alternative?

    2) For a beginner, what would you say is more important – diet or workout…or is it 50-50?

    3) If one day I eat more calories than planned, should I try and cut back the next day to even things out? or should I just forget that one day and go on from the next day as usual?

    thanks!!

    • 1. EZ curl bar or dumbbell curls.
      2. Depends on goals. In most cases, both are required.
      3. If it’s just a rare thing that doesn’t happen often and you don’t go over by A TON of calories, you can just ignore it and get back to normal the next day.

  18. In the beginners routine you listed “abs” as an optional add on exercise. You said do any single ab exercise we want. Which 1 would you recommend?

  19. I’ve been using your beginner’s routine for over 8 months, mainly to lose fat. I’d like to start building muscle now, but I have one question about your muscle building routine. Is it OK to replace Romanian deadlifts with regular ones? I find them technically easier to perform so the chance of screwing it up / injury myself goes down.

    Thanks!

  20. I recently checked out this website and decided i wanted to start using the beginner workout routine. I’m 27, 4’8″ and 127 lbs. i was 132 two weeks ago and have lost five lbs just by cutting calories as explained on this site. Up to this point, i havent been using a consistent workout routine. Every now and then, in order to get some exercise, i would go for a walk, do yoga, follow some online HIIT video that mixed cardio and strength training (free weights or body weights); however, i hadnt been doing this consistently so i know thats why i havent really seen much progress. Based on what ive read, it seems like since i want to lose fat while toning up (i want to look good – naked or not!) i should do the beginning workout routine. I have a few questions about starting this routine:

    1) Are there any appropriate alternatives to pull ups or lat pull downs?
    2) have you ever considered a bodyweight routine that would be just as effective?
    3 i know you are not a fan of cardio and you say walking/cutting calories is enough to lose fat, but would it go against my progress to continue doing any bodyweight/HIIT routines (i find videos online) or since i’m just a beginner, should i focus on the beginner workout routine and calorie cutting?

    I guess I’m used to thinking i need to do so much work to make any real changes. Also, i usually enjoy doing a Fast paced HIIT routine, or some fun form of cardio like dance or kickboxing or something that focuses on the core. Is there room for that? Would it be detrimental to my goals? Should i eliminate those workouts dor now?

  21. I’ve been doing your workouts now for sometime, the best around in my opinion. I’ve lost about 2 inches on my waist but my weight went from 195 to 200 in the past month (maybe muscle gain) but anyway i love leg training the pain and torture feels awsome, but I want to target my thighs the best possible way. I’ve heard ass to grass squats then just bellow parallel and then heels elevated. So what the hell? Thank You.

    • Ideal squat depth depends mostly on what the person is capable of in terms of flexibility and mobility… basically determining what depth best suits their specific body.

  22. 2 days and I have read the entire guide. Great work Jay, you’re an angel to us fatties and skinnies. I will be starting with your beginner workout (your version) tomorrow onwards. I just wanted to ask i am 5’7, 66 kgs with around 12% body fat. I should be um gaining right? I just wonder this because I have a fat stomach that’s it.
    And how much cardio do I start with?

    Ps- I have been doing monday chest to Friday legs since 2 months and No results. I have faith in you bro

  23. Thanks Jay! Yeah Ive done all depths realy don’t see much difference. I currently go ass to grass and it feels comfortable to me,of course can’t do as much weight but it feels more natural.

    ” how come on leg day everyone has bad knees, but you never hear of a bad elbow on arm days”

  24. Hi Jay,

    I’m a beginner and i love you site, it gave me so much info i just feel ready to go.
    I think ill just start with your Beginner Workout Version 1 but i got 1 question, Should i do warm up sets? And if yes, do the ones described in one of your articles? I think I should do them but couldn’t find it on the Beginner Workout Article.

    Hope you can help me and ty for the helpfull site!!

    Paul

  25. Jay
    I know you say that the meal things are not important as long as The macro and micro nutrients are met

    My situation allows me to have a heavy dinner usually about 2 hrs after my workout and 2 hrs before I go to bed. Is that ok or should I try and alter that (either the dinner timing or the amount of food I eat for dinner or both )to get better results ?

  26. Jay, ok you’ve took care of all my questions so far. So I’ve got another. I’m 5′ 10 200 lb I’m currently trying to loose the gut it’s not big but it’s not flat either that’s my only real problem area. I Feel like I’m loosing some but seems like it takes a long time. I’ve cut my cals back I eat cleaner but those damn gummy bears keep showing up.( My weakness ) anyway I currently don’t do any cardio. Weight training should be enough right? How much does water
    play a part in fat loss? Please help me get my belly flat. Thanks

  28. Hi,

    I love the website and was interested in buying the guide but I wanted to know if it included what machines/exercises to use for each day if doing the push/leg/pull split. I’m really looking for a break down of exactly what I should be doing on a given day in the gym and was wondering if the Bodybuilding 2.0: The Enhanced Muscle Growth Program is for me. Thanks for your help.

    • Yup, it includes exactly which exercises, sets, reps, rest periods, etc. etc. etc. should be done on a given day in each of the workouts… including Bodybuilding 2.0.

  29. Hi Jay
    Beginner, male here. Am following your beginner routine.
    Really want to add some traps exercises to my routine.

    Question:
    Is it preferable to do that on my “rest days”, or incorporate along with the shoulder/bicep days?

    thanks!

  30. hey dude i`m following you beginners program and i really like it so far. but i noticed that the posterior deltoid does not get much work except for rowing. And a shoulder press does not work it very efficiently so I was considering to add lateral dumbbell raises on workout B.
    My front delts are already a little dominate compared to my posterior so it seems like a good idea, but im afraid to mess with your program.

  31. For a beginner – is there a difference between using a Iso-Lateral Horizontal Bench Press machine – or a smith machine – for doing bench press. Is one preferable over the other?

    As I had mentioned earlier, I don’t have a spotter so don feel comfortable using free weights/dumbells.

    Thanks a lot

    • Sorta similar, although in terms of the range of motion, line of pull, possible adjustments, movement of the machine, etc. etc. etc. the smith machine is usually shit because it’s just a fixed up/down movement (not exactly injury-preventing-friendly) whereas a well designed machine is… a well designed machine for a reason.

  32. 1. For your version of The Beginner Weight Training Workout Routine on workout A, are you supposed to do one set of squats, then one set of bench press, and then one set of rows since the quads, chest, and back are considered bigger muscle groups according to your section titled “Exercise Order – How To Arrange The Exercises In Your Workout” or are you supposed to do all 3 sets of squats, then all 3 sets of bench press, and then all 3 sets of rows? Same question for workout B.

    2. I do not have the equipment to do bench press. I plan to replace bench press with push-ups (with push up bars and a weighted vest which can be adjusted up to 40 lb as I progress) and do the same amount of sets/reps as suggested for bench press on your Beginner Weight Training Workout Routine. How will my progression be doing push-ups compared to bench press?

    3. If I do your version of The Beginner Weight Training Workout Routine without squats and deadlifts, will this affect my upper body progression?

    4. I think I will do your version 2 (minus squats, deadlifts, calf raises, and abs) of The Beginner Weight Training Workout Routine and replace the triceps press downs and biceps curls, which are isolation exercises, with bench dips and drag curls, which are compound exercises. What do you think of these replacements?

    • 1. Do all 3 sets of an exercise, then do all 3 sets of the next exercise, etc.

      2. Yup, that’s fine. Progression will be trickier, but as long as some form of gradual progression is taking place, you’re good.

      3. Squats won’t, but conventional deadlifts will.

      4. I prefer isolation exercises for the arm work.

  33. I’m currently benching 120lbs with 3 sets using the rep range 6-8. I can hit 7-6-6. I know you say reach the top end of the 1st set (so 8 reps) but I find I am unable to. When I was benching 95lbs, I could only hit 7,7,7 and could never get that 8 reps on the first set. Then I increased the weight to 105lbs and worked with that. Now I can easily bench 8 reps for 3 sets with 95lbs. Should I increase my weight from 120lbs to 125lbs?

  34. Hi, In upper body a, can i substitute lateral raises for presses and tri pressdowns for close grip bench.

    In upper body b can i substitute flys for incline press. Thanks

  35. Hey dude I used the beginner routine a couple of years ago and remember getting good results.

    I plan to use it again but I have a couple of questions.

    1. Would it be better if one of the days I focused on push patterns and the other day on pull patterns, so that it ends up like this:

    Workout A:

    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Workout B:

    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    So that each pattern gets worked out good and also gets good rest between workouts.

    2. How could I include some sort of conditioning into the routine? I go sometimes to obstacle races with my friends and would like to have some level of conditioning for it.

    Thank you!

  36. Hey Jay,

    I recently invested in you Bodybuilding 2.0 program. I love the frequency way more then the 4 day upper/lower split. (The more days I can go to the gym the better haha)

    However one thing that stood out was (once again) the elimination of the conventional deadlift (substituted for the Romanian deadlift)

    I believe the deadlift is a CRITICAL exercise in any workout arsenal and I really don’t want to give it up.

    Is there a way I can incorporate it into the routine anyway and risk a bit of “overtraining?”

    Could I alternate Squat and Deadlift as the primary movement week to week and do the secondary at a 8-10 rep rage?

    Thanks,
    Danny

    • I just want to elaborate so it doesn’t sound like I am just ignoring what you are saying lol:

      The reason WHY I don’t want to give up deadlift is firstly because I believe it is a very important primal movement pattern that is extremely effective at increasing strength and improving thoracic extension.

      Secondly, from what I have heard the conventional deadlift is the MOST effective exercise for adding mass to your back.

      Correct me if I am wrong (I am not currently a personal trainer but rather a fitness enthusiast) but it seems to me like the best way to get sweeping lats (v-taper) it to activate the muscle from the bottom up (through deadlifts) as opposed to pull-ups which would only activate the top part of the muscle.

      I don’t want to come off as stubborn, just curious.

      Thanks again,
      Danny

      • Nope, there is no such thing as a “most effective exercise” when it comes to building muscle. Every exercise has pros and cons and has the potential to be beneficial in different scenarios.

    • For muscle growth, I don’t believe the conventional deadlift is critical at all and actually think the RDL fits better for that purpose… which of course is why this (and other) programs of mine are designed that way.

      As for trying to include it anyway, it’s honestly not something I’ve ever experimented with in this specific program, so I don’t really have a confident recommendation to give.

  37. Hey Jay 🙂

    First of all, a brilliant work here. In an attempt to find an effective workout routine, your website caught my eye five days back. Since then, I was reading it step by step and just finished the 9th or last step of your Workout Routine Building Program. Thanks a ton for sharing so many priceless information and experiences which I think will definitely help me with my fitness mission.

    I am a guy of 38 years, height: 173 cm, weight: 73 kg, body fat 20.7%, BMR 1665 cal, basically ectomorph type. I have been lifting in a gym for last 4 months but after reading this article I can say that it was not intelligent lifting. Now I have planned to follow the 3 Days Full Body Split Routine suggested by you from the coming Monday (04/05/2015). I will workout at home from now on with a bench, stand for bench press, barbells, dumbbell bars and plates of total 100 kgs. In these circumstances, I have the following questions for you.

    1) I am convinced that I should start with the Beginner’s Routine but as you said, I was thinking about following the Version-B. With the given circumstances, do you think I should follow Version-A to get the optimum result?

    2) In case you allow me to go with Version-B, what exercise should I do in place of Tricep Press Down? Can that be done at home? I have an arrangement of parallel bar. So can I try Triceps Dips instead?

    3) My goal is to improve the way my body looks. Can you please suggest me whether I should focus on reducing body fat first? If yes, then what should be the target body fat percentage?

    Once again, thanks a lot for taking initiatives to help us out with this excellent piece of work. Wish you all the best for you future endeavors.

  38. 1) I have always searched for guides to really understand what workout programs are based upon. I am glad I came across this guide. I started last week and finished reading it a few minutes ago. The best part is the confidence that I excpect this information to give me when I start. Although I will follow the ready made sample routines, I think now I will now why I am using this muscle today and why I am resting that much between the exercises and so on. So, thanks for this guide that actually makes sense.

    – Now, for some questions:
    2) I am interested to know if I should begin with Cardio along with this, knowing that I do not need to lose much weight, but I am not fit enough in running; when I run for less than 4 km with below moderate pace, I get exhausted. I usually think my lower body part is heavier compared and has more fats than my upper part, so I feel this heaviness while raising my legs for running.

    3) I read also the diet section of the guide. Recently, I got myself used to not eating much most of the days, but given the amount of calories I will need for the workout, I am not sure if it’s too much for my now comfortable-with-less stomach or will workout will make me hungry more than usual?. At the same time, I am afraid of protein pills and other types of suplements. I am not sure if their dangers and side effects are myths or facts.

    4) My neck is thin, and I do not know if muscles around the neck are trained in a side effect of other muscles, or are there extra exercies for it?

    Thank you 🙂

      • 3) If I do not eat enough protein, I will have to take some supplements.. do supplements have any side effects or cause any problems I should be aware of?

        4) I mean the actual neck

        • 3. As long as you’re a typical healthy adult with no allergies to whatever form of protein you use, it’s as safe as any other source of protein.

          4. Needs a full article. It’s on my to-do list.

          • 4) Great. Can’t wait 🙂

            5) I have been exercising (with a routine other than the sample one) for 15 times over 20 days. I have gained 1.6 Kg of muscles, and lost 2.7 Kg of fats (according to InBody)
            What would be a good rate of muscle gain and fat loss when I start the sample beginner routine? so that I can monitor my progress

            6) If I follow the sample beginner workout routine given, and a good nutrition plan, could a workout ‘plateau’ happen after some time?

          • 7. Just two days ago, I hurt my back (not during workout, but one day after it). It turns out to be a rupture in the muscle around the spine. I am having difficulties moving, so I will not be working out for a while.

            This happened after the workout that includes deadlifts. It was my first time to perform it (and with a trainer’s supervision). Could the exercise be a cause even if it did not happen while I am doing it?

            I am also wondering; should I start working out again as soon as I feel better? Of course I will consult the doctor after recovery, but maybe you have further advice for that.

  39. OMG, this is EXACTLY what I was looking for. I can not afford a trainer right now but wanted to learn how to put together a PLAN so that I can start doing some upper body weight training and toning, specifically the lower arms, which are flapping in the breeze! I got so much more than I expected. Thank you very much!

  40. Hello,
    First I’d like to say I really liked your guide!
    Next I wanted to ask you for your opinion on home training (Without going to a gym) with only free weight like dumbbells (Bowflex 552), a pull-up bar and a bench (Or a fitness ball for that matter).

    I have been doing these kinds of exercises for almost a year now (P90X and Body Beast specifically) and then I came by your guide and it looks like those training programs don’t follow your guidelines completely.

    I would like to know if an efficient training program can be designed per your standards given the above equipment and whether I should keep working off those commercial training plans (Are they any good?).

    Thank you so much,
    Jack

  41. Hi Jay,

    A strange situation here … I have started cutting at around 12% BF and I am only on a 12-13% deficit at most (400 cals a day more or less). In my first week i’ve lost 2 pounds (I assume water, glycogen …). The problem is that i am in the middle of my second week and the average is telling me i am on the path to lose another 2 pounds (maybe a little bit more) again. Does this have any sense? Should I increase my cals a bit?

    Thanks!

    • I’d give it 2-4 weeks before adjusting just to see if it stays consistent. The first 1-2 weeks of any major change in calorie intake is always a little wacky.

  42. Jay
    Question on nutrition please.

    Currently I take creatine+ whey protein shake on a daily basis.

    1) Till when do I need to continue to take creatin? Is it as long as I am trying to gain muscle? Should I take take creatin even while cutting?
    2) Is it ok to take protein shake before the workout and creatine after?
    Thank you

  43. Hi Jay, Great site and great advice. Read the entire thing in one sitting. I have designed following workout for my brother who is 6′ and just 60 Kgs. Please advise if this is good enough to follow for 2-3 months to gain some weight(with muscle) using just Dumbells & Pullup bar which I have to follow 3 days a week a day break.

    Warmup, Burpees, Jumping Jacks, Pushups, Dumbell Squats, Shoulder Press, Calf raises, Pullups/Hammer curls, DB extensions for Triceps, Abs. I have come up with this in line with your full body workout for beginners to hit the body part 3 times a week. I also arranged in a such way that one exercise is upper body and the nest is lower to get enough break to recover.

    Appreciate any feedback you can give for this.

    Regards,
    Guru

  44. Jay,
    40 yr old male, beginner.
    While doing bench presses, I am able to do:
    180 lbs. with breaks of 2 min between each set
    Set 1 – 10
    Set 2 – 7
    Set 3 – 5
    Set 4 – 4

    Is this ok, or should I reduce the lbs and try to do 3 sets of 8-10 reps each?

    • Depends on the person. Some will be capable of getting those later sets into the intended rep range while others suck at adding reps like that and would therefore benefit from reducing the weight a bit from one set to the next.

  45. Hi jay,
    2 qq:
    1) During building muscle/cutting phase which is preferable – 2 light beers/night, or a glass of red wine/night?
    2) How much sugar should be consumed during the building, and the cutting phase?
    a. Is some sugar good/advisable after a weight routine?

    thank you!

    • 1. Assuming the same total number of calories with both, it’s up to your own preferences.
      2. I don’t have a good answer to that one. Same thing with the “how much water” question. I’ve yet to come across a specific amount of either that is “ideal.”
      a. Good in what way?

  46. Hey Jay, I was wondering if there is any benefit of buying The Best Workout Routine book since most of that information is already on the website. (I bought it already but it seems like its all the same) Did I waist my money???

    • There are tons of workout routines in that book, and just 2 of them are already on the website. So, 90% of the book is brand new stuff that isn’t on the site.

  47. Hi Jay, I just found your website today and looks like there is a lot of good information and advice. I am a 59 year old female with some back and neck problems (herniated, bulging and degenerative disc disease along with a pinched nerve in my left shoulder) plus I am about 40 pounds over weight. Will your beginner’s workout program be ok for me to do?

  48. Hi Jay
    for a beginner following your ABABAB routine, how much reps and what weights should be used for warmups? thanks

  49. Hi Jay, great stuff here, straight-forward and no BS, which is refreshing. I think you and Mike Matthews are both really helping alot of people find their way through Corporate Fitness/Supplement USA, Inc.

    Anyway, I am 45, and have been working out for about a year with Mike Matthews program, and recently switched over to your upper/lower splits. I like the frequency better, but find that I end up working out for over an hour and a half to get everything done.

    That said, I was curious on your take of a kind of modified push/pull/legs split, like this:

    Mon- Push
    Tues-Pull
    Wed- Legs
    Thurs-off
    Fri-mixed upper
    Sat-Legs

    Noting, the Friday and Saturday workouts would be less overall volume, but focus a bit more on Hypertrophy…meaning a bit lighter weights in the 6-9 reps range. The Monday/Tuesday/Wednesday (push/pull/legs) would be focused more on strength in the 4-6 range.

    Thoughts?

    THANKS!
    Jason

    • It is a split that is certainly capable of working. However, it’s also a split that will be a bit too much for a lot of people (5 weight training workouts in general is a bit too much for many people). Add in the fact that you’re 45 (my default recommendation is for less total training days per week for guys 40+), and it probably wouldn’t be something I’d recommend.

  50. How do you give a proper lift off for the bench press when spotting someone? Do you just literally lift the bar off the rack and let the person bring the bar forward or do you lift it off and help bring it forward?

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