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 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. Thank you so much for this guide it has been extremely helpful. one question i had was regarding another article from the diet website. As a beginner and I have a gut, do you recommend staying at calorie maintenance as the article suggested or being at the deficit? thanks

    • If your primary goal is to lose that gut (perhaps so you can get lean enough to start bulking), then create a moderate caloric deficit and use an intelligently designed beginner routine focused on progression. As a semi-fat beginner, you should be able to make some decent strength gains and build a bit of muscle during this time… even with the deficit.

  3. i would like to add some direct lower back(hyperextensions) work in the beginner routine.how would you suggest doing that?

  4. I just want to say a whopping Thank You for so generously sharing your workout and diet advice..what a great site! You really are helping me unravel a lot of my confusion about nutrition, workout routines, etc and in such an infinitely useful and No BS way..I purchased your e-book also and can’t wait to try out your routines and psyched that your blogs will keep me updated with new info and updates..

    Yours,
    Chelsea

    • A whopping ‘you’re welcome’ right back at ya. Glad the site has helped clear up some of your confusion about this stuff.

      Also glad to hear you got the ebook. Be sure to keep me updated on your progress if you can!

  5. Hahaha! I told you I would get the book when I got a new computer, and I totally did it….finally.

    Anyway, I have a question. I’ve been on the beginner track for around 6 months. I have stopped really making good progress so my instinct is to move to intermediate. But I’m also trying to lose weight – that is, in a deficit. So part of me also thinks it’s not going to do a lot of good to change things. That is, I could be stalled due to lack of calories, or due to lack of training, or some of both.

    Any thoughts?

    Thanks!

      • I have (I think I’ve read everything on this site at least once). That’s why initially I thought I should just stick to what I’m doing – that it’s the calories (lack of) that have me stalled. And I totally don’t mind that, but I thought maybe bumping to an intermediate routine might help a bit. I suppose it could have the opposite effect too – too much lifting and not enough calories.

        • Yup, if you’re in a deficit, strength isn’t going to be progressing very well, if at all. Beginners can still make decent progress because the untrained state they’re in allows for gains to be made regardless of calorie intake. But, even then, those gains will eventually slow down as more time passes and the person is still in a deficit.

          That’s most likely what you’re experiencing now, and it’s extremely unlikely that moving to the intermediate routine is going to change that. But when you’ve finished losing fat and you’re ready to build muscle and switch to a surplus, that would be a good time to make the routine switch.

  6. for your beginner’s routine, in workout B, if i only have access to dumbbells, what is a good replacement for the pull-ups / lat pull downs? it seems like the only alternative you give there are those two exercises, which require either the ability to do pull-ups (which i can’t yet do) or equipment beyond what is available to me. would just doing dumbbell rows on both A and B work? or perhaps some other pulling-up exercise, such as lying under a table and pulling oneself up towards it?

  7. (i suppose what i’m really asking, in other words, is how do i work up to being able to do pull-ups if i do not have access to a gym / lat pull down machine?)

  8. I read your article about free weight vs machine and I wanted to ask you.If someone uses in his routine mostly free weight exercises like squat,pull-up,bench press etc.,is he gonna have better results than if he uses mostly machine exercises like leg press,lat pull down etc.?

    • Depends on what kind of results we’re talking about. If it’s muscle growth, then it likely won’t matter much at all if a person is doing an exercise like pull ups or lat pull downs. As long as you’re getting stronger over time (with good form) and eating to support it, muscle building results will be virtually identical with all else being equal.

      This also depends on what the exercises are, too. Meaning incline DB press vs incline Hammer Strength machine won’t really matter. But flat barbell press vs cable crossovers will definitely not be equal.

      • I’m talking about muscle growth and for exercises I mean the machine equivalent just like the incline press example you gave.It’s strange though cause I’ve always heard that free weights are superior because you use additional stabilizers and so on. so you think that it makes no differnce whatsoever?

        • Nope, for muscle growth it will make little to no difference.

          In some cases though, the specific machine may not suit the person (e.g. the line of pull/push or ROM may not fit their body). In those cases free weights have the advantage. In other cases, the machine might be more ideal (tall people often do better with leg presses instead of squats, and I personally have shoulder issues with incline barbell pressing but love the incline HS machine).

          It really comes down to doing whatever exercise successfully trains the target muscle(s), can be done safely, and you can progress at. Whatever exercise that is – be it free weight, machine, body weight, etc. – it will stimulate growth just the same.

          Strength and performance goals are another story.

          • hey man.I bought your ebook and I was checking out outstanding arms version of upper lower. I wondered, since this version works amazingly well for the entire body and extra well for arms, why isn’t this your most often recommended routine. As you say, I highly doubt there will be anyone who doesn’t want great arms while still getting the same results in other body parts as with the muscle building routine.

          • If I’m going to recommend a single default program for the average person looking to build muscle, I think The Muscle Building Workout Routine usually fits better in that role.

            But yeah, it could just as easily be Outstanding Arms or really many of the other routines in the book for that matter.

          • one last question I promise,haha..since fatigue is an element of muscle growth after progressive overload don’t you think supersets or dropsets can be useful for creating this type of stimulus in an intermidiate lifter? I don’t mean doing something extra dumb like supersetting bench press and barbell rows but what about bicep and tricep isolation exercises?

          • Supersets of opposing muscle groups is more likely to produce cardiovascular fatigue than muscular fatigue… and that’s only going to hinder strength levels… which is only going to hinder progressive overload.

            And dropsets are really just fatigue for the sake of fatigue. Not entirely useless, but not all that useful either.

  9. I have read your most valuable article. It`s really excellent.
    I have a question to you.
    Should a bodybuilder over 40 (Intermediate), follow this “upper / lower split : 3 day version” for building muscle ?
    If not, would you be kindly enough to design a perfect workout routine ?

  10. Hey Jay..it’s me Chelsea–yes, the crazy one again, but feeling a LOT less crazy thanks to you! Anyway, I do have a very quick question,well maybe two: 1) re/ Pre and Post WO meals: Do the same principles apply to days one might only do cardio with no weights? Tina’s story inspired me to start your Bodybuilding 2.0 workout (really like it and will share results as they come) and been doing the Pre/Post meals around those but wasn’t sure if they would be as helpful around non weight training days. 2) On that note, do you have any general thoughts on how to determine the right amount of cardio to add to one’s workout program–because of the cardio overkill I just went through I’m a little gun-shy! Oh, one more: I’m going to order some dextrose to add to the Post WO shake, but don’t have it yet..any suggestions for a substitution in the meantime (besides Lucky Charms :-)–though I did really love those as kid. I just winged it and have added a couple of Medjool dates to my Post WO shakes the last 2 times thinking at least they are relatively High GI.

    • 1. Assuming it’s just a typical low/moderate intensity and duration, I wouldn’t really worry about any sort of special pre/post workout meals around cardio.

      2. Depends on a bunch of factors. The simplest answer: the least amount necessary to suit your goals, needs and preferences.

      3. I wouldn’t worry about this one at all. As long as you’re getting protein/carbs before and after the workout, you’re fine. The specific sources of those nutrients and the specific GI of those sources is a minor detail at best, and completely insignificant at worst. No need for dextrose at all unless you happen to like it for convenience purposes.

  12. okay, i have another question. is it better to look at your journal/log before each exercise, so that you know what weight/reps to “beat” to make progress, or is it better to just try your best, not caring what your last record was, and then compare the two numbers afterward? would the psychological effect of knowing what numbers you want to beat matter? let’s assume someone has a poor memory and can’t actually remember the numbers without checking their log.

    • The psychological aspect of training is something I’m highly interested in and really needs its own huge series of articles to even begin to get into. And the fact that it can vary greatly from person to person makes it all the more interesting/complicated.

      But in your question, if I had to guess, I’d say most people will do best knowing EXACTLY what they did last time so they know EXACTLY what they need to push themselves to do this time to surpass it.

  13. Thank you so much for the articles. They helped me tremendously and it was great to receive all that knowledge your just giving everyone for free. I feel like I just left a college class after reading that, but I was going to ask you one question. The beginner sample routines, do they come with all of the exercises that I need to do for the full body split or do I need to add a few to get every muscle group in and also get my 60-120 for big muscle groups and 30-60 for small muscle groups per week? I want to everything right, or at least as right as I can get it. Also, one more question, when your are doing your pre workout stretch is it needed to do a warm up sequence, or can I just do some stretches? It would help a lot if you could get back to me! Thanks so much for all of this!

    • Ha, glad to hear it dude. As for your questions…

      1. My 3 day beginner routine is meant to be done exactly as it’s written. No need to add anything to it whatsoever.

      2. Are you asking if stretching before your workout replaces the need for doing warm up sets for each exercise? If so, definitely not. Regardless of what else you do before training (I recommend a couple of minutes of light cardio followed by some mobility stuff… with stretching and/or foam rolling being optional), there should always be some sort of warm up set sequence for the primary exercises.

  14. thanks for your last answer! okay, this question is mostly for my understanding, but (for the beginner’s workout) would it work the same to keep the volume the same, but to break each part of it up into two separate days? e.g. instead of:

    day 1: squats/bench-press/rows
    day 2: rest
    day 3: deadlifts/pull-ups/shoulder-press
    day 4: rest

    instead, it would be:

    day 1: squats
    day 2: bench-press/rows
    day 3: deadlifts
    day 4: pull-ups/shoulder-press

    basically the volume would be identical, it’s just that you’d have more workouts but with fewer exercises (and some workouts consisting of a single exercise). no increase in sets or anything, same exact thing, just done on two days instead of one. would this biologically work the same way? does this change make any difference?

    the main reason i wonder that is that i like to keep my schedule each day the same, so it’d be nice if i could have an exercise period of, say, 15 minutes each day instead of alternating between 30 minutes and 0 minutes. and since i am doing this from home it wouldn’t mean any more travel time to the gym or anything.

    • This honestly isn’t anything I’ve ever given any thought to before. But, while I’m sure it can still work, I wouldn’t really recommend it this way.

      The main difference here is you’re changing it from 3 workouts on non-consecutive days to 4 workouts on consecutive days, and even though those workouts are now short as hell, it’s still 4 days of weight training one right after the other. Muscles, joints and CNS might not like that, at least not as much as if you had 3 workouts with 1-2 days off in between.

      • So how bad would that 3 day routine be (in a deficit)? I like working out, and it is psychologically easier for me to remain in a deficit on days I work out (not that I go over in calories if I don’t, but sometimes it is a struggle), so I was looking for ways to be in the gym a bit more. I’ve only done 1 “cycle” so far with 1-2 days off between: Bench Press and Shoulder Press/Squats and Deadlifts/Lat Pulldown and Rows. I definitely wouldn’t be doing this if my goal was gaining muscle, but does this seem too ineffective?

  15. Hey!

    First of all, thank you very much for all the info you have provided.

    Now, I have a question. The Muscle Building Workout Routine and The Bodybuilding 2.0. The goal is exactly the same for both? Or is there any difference?
    I’m 187 cm tall and weight 87kg, bodyfat is pretty low as well, can see my 6pack a bit. Have been working out with different workout plans for about 10 months. And my goal is to add sie/build muscle.
    Witch one of your plans should I choose then?

    Thanks in advamce

    • Both are designed for the exact same goal… muscle growth. So, it’s mostly just a matter of picking the routine you happen to like the most and that fits your schedule and preferences the best.

      And if you still can’t decide, flip a coin. In a few months, switch to the other.

  16. great!…Thank u for the fantastic stuff…One thing i want to ask you is..If i hit the gym in the morning what would be the better diet plan?

    As i know protein shake + creatin during post workout for sure.

    1.Should i take the protein shake (for pre-workout) in the empty stomach in the morning?

    2.After post-workout protein intake ,when should i take the main meal(breakfast)?

    3. Planning to take multivitamin along with breakfast and Fish-oil with lunch.Is it fine?

    4. Please tell me about fat burner. My trainer suggested to take the fat burner in the empty stomach. Is it fine? which type of fat burner should i use and what’s the quantity and if possible whats the brand.

    Sorry for bothering u by asking too many question. But after reading all the articles of you, I greatly believe your words.

    Thank u so much….

    • 1. Pre-workout just have some combination of protein and carbs. The sources don’t really matter much, so feel free to pick whatever foods are most ideal for you at that time. If it’s a protein shake as your protein source, that’s fine.

      2. If your breakfast is going to contain protein/carbs, you can just make your breakfast your post workout meal. If you prefer having a shake though, then have your next actual meal at whatever time you get hungry/want to eat it.

      3. For maximum absorption, include some fat in the meal you’re taking your multi with.

      4. There are no fat burners that I recommend.

      • Thanks for your reply…it makes sense….

        Could you please correct my below plan if i am wrong.
        My weight is 136 pounds. As per the prescription i should take (108g) of protein/day.My surplus calorie for build muscle is 2000.

        Morning workout : pre-workout – 30g , post-workout-40g ,before bed- 38g

        Also on non-training days still can i consume the protein source from powder?

        I am using ON 100% Gold whey.

        Also is it advisable to do the cardio after weight training?

        • Get your total daily calorie/protein/carb/fat intake right for the day, and surround your workouts with meals that contain protein and carbs. Beyond that, it’s all minor details that barely matter.

          Regarding protein powder on non-training days, yes, you can use it whenever it’s needed to help you get a sufficient amount of protein each day.

          Cardio after weight training is a much better idea than cardio before weight training.

  17. Thanks for the replay.

    I was also wondering when I am eating 250-500 calories more than I use each day (trying to gain weight and build muscle) should I eat the same amount of calories on the off days also?
    And should I do some cardio as well? If yes, then how much?

    Gonna start the program today, very excited about it 😀

    • There’s a lot of ways to do it (a smaller straight surplus every day of the week vs a larger cyclical surplus on training days only are the most common), and each has its own pros and cons.

      I plan on writing plenty about the benefits of each approach and which I recommend in the near future.

      But, if you do go with a surplus every day, stick closer to the 250 end of the range. If you go with a surplus on training days only, stick closer to the 500 end of the range.

      And cardio is a subject that definitely needs a full article to properly cover… it’s on the to-do list.

  18. Thank you so very much for all of the useful information you share with the world freely. I hope the universe rewards you in some way. I do have a couple of questions for you if you have a moment. I would like to start the beginners workout you suggested but I have a few additional complications. I had a spinal cord injury about 7 years ago that limits my strength and range of motion a little. I’m apprehensive about doing dead lifts at this point at least until I can increase my core strength. The damage is in the lower cervical/ upper lumbar so I basically can’t arch my back but I can bend at the waist and such. My other issue is that I used to have INSANELY powerful legs but the right one didn’t work for about 6 weeks and I lost 50% of the muscle mass on that side. So my goals are to rebuild all that muscle, then loose some weight, then tone it all up. Could you provide any suggestions for alternatives to the dead lift?
    Thanks.

    • As much as I’d love to help, it’s kinda become my policy to avoid giving any sort of individual advice when it comes to injuries, especially injuries such as yours which are honestly well outside my area of knowledge.

      Sorry I couldn’t be of more help.

  19. Hey, I just found your website and it’s pretty amazing. There is a ton of useful information here. I was just wondering what your opinion is on such supplements as weight-gainer and creatine. A friend of mine is on the smaller side and I am guessing has a pretty high metabolism as he has trouble gaining much weight; I would say that he has for all intensive purposes an “ectomorphic” body type. I on the other hand am most likely in the mesomorphic to endomorphic range. Is the use of weight gainer for either of us useful or in your opinion recommended? Also, would you condone creatine use as a form of increasing bodyweight and strength? We are both looking to build muscle right now or are in as you mentioned, what many people call the “bulking phase” of weightlifting.

    • Creatine is one of the few proven/useful supplements. Definitely not required, but it’s one to consider if you’re looking to do so. More here: http://www.acaloriecounter.com/diet/creatine/

      As for weight gainers, they are typically just calories in the form of sugar and crap. I don’t really recommend them for any purpose other than an absolute last resort when you can’t consume enough calories through normal foods.

  20. do you consider hack and smith squats possible substitutions for barbell squat or do you consider they can cause problems due to fixed movement pattern? I’ve heard mixed opinions and I’d like to hear your take on this. I don’t like doing squats for several reasons and since I’m already using leg press and lunges(which I also find difficult to apply progressive overload on) I’m starting to run out of exercises for lower body days. also do you consider weighted hyperextensions a legit alternative for rdl?

    • I don’t like smith machine squats, but some hack squat machines are pretty good. If you happen to have one that feels “right” for you, feel free to use it.

      As for hyperextensions and RDLs, they are close and good can be used in place of the other at times, but you’re not going to progress as well with extensions as you would with RDLs or really any form of deadlift. One of the many benefits of deadlifts.

      • I kind of modified a bit your muscle building routine here and there to fit my preferences.

        UPPER A
        flat bb bench press 3×5-8 (3′ rest)
        db row 3×5-8 (3′ )
        incline db bench press 3×8-10 (2′)
        lat-pulldown neutral grip 3×810 (2′)
        lateral raise 2×10-12 (1′)
        skull crushers 2×10-12 (1′)
        db curl 2×12-15 (1′)

        LOWER A
        squat 3×5-8 (3′)
        hyperextension 3×8-10 (2′)
        leg press 3×10-12 (2′)
        seated leg curl 3×10-12 (1′)
        standing calf raise 3×5-8 (1′)
        crunches 3×10-12 (1′)

        UPPER B
        pull-up 3×5-8 (3′)
        db overhead press 3×5-8 (3′)
        cable row 3×8-10 (2′)
        decline db bench press 3×8-10 (2′)
        flat flyes 2×10-12 (1′)
        bb curl 2×10-12 (1′)
        tricep pressdown 2×12-15(1′)

        LOWER B
        rdl 3×5-8 (3′)
        lunges 3×8-10 (2′)
        lying leg curl 3×1012 (1′)
        leg extension 3×10-12 (1′)
        setaed calf raise 3×1012 (1′)
        hanging leg raise 3×10-12 (1′)

        so what do you think?

  21. to all the guys who created this site

    excellent site, time and dedication put into it :), taken the last two days going through the info, really well put together. keep up the good work.

    just one question, for the 4 day split routine, how long does this go on for in terms of weeks, and after that period, what should i be doing next?

    Thanks again
    Charlie

  22. Hello! Fantastic resource, I am so very greatful you’ve put this up for others to see. You’ve put a lot of work into making this and to put it up for free is so greatly appreciated.

    I do have a question I’m hopeful you can answer. I’ve followed a workout routine for beginners for the past 2 months now. After reading your guide I have come to realize it is EXTREMELY high intensity and volume (if you care for the specifics I’ll leave that at the bottom of the post).

    My question is this: how can you tell if you are overtraining or not?

    While by the end of the workout I’m toast (I believe it’s way too hard on me because every time I feel like I might faint from the workload by the end of the workout, but it might be just panic attacks, I’ve had those before for unrelated reasons), the next day I feel refreshed and perfectly ready to do those exercises every day. Can you become overtrained and physically not feel it?

    Thanks in advance and here is the workout routine if interested:
    This is from Beginning Bodybuilding from John Little:
    Barbell Squats – 3×15 (3 sets, 15 reps)
    Supersetted with Pullovers – 3×15
    Upright Barbell Rows – 3×12
    Supersetted with Bench Presses 3×12
    Behind the neck presses – 3×12
    Standing dumbbell curls – 3×12
    Supersetted with lying tricep extensions – 3×12
    Stiff legged deadlifts – 3×15
    Crunches – as many as I can, 25 currently (I added this myself, not part of John’s routine)
    Calf raises – 3×15 (added myself as well)

    Obviously after reading your guide I’m now discarding this plan and in the process of creating my own thanks to you 🙂

    • Glad to hear you liked it. Now regarding this: “how can you tell if you are overtraining or not?”

      I’d think of it less in terms of “overtraining or not” and more in terms of making progress or not. If progress is good, keep doing what you’re doing. If it’s not, something is wrong somewhere and needs to be adjusted.

  23. I’ve been thinking a lot of time if I should ask this or not (probably I shouldn’t) but I can’t resister to hear your opinion even if it’s “don’t ask me bullshit” 😀 … any chance to squat and deadlift twice per week? Something crazy for the lower back, CNS, recovery …?

    Big thanks as always Jay.

    • Back squat and conventional deadlift, both done twice per week consistently? Tough one.

      Some people can maybe make it work as long as there is some kind of heavy/light set up, otherwise it’s likely to kill most people. Only doing one exercise twice (or sometimes even 3 times with a heavy/moderate/light set up) is a more doable option.

      Although even still, it would need to be done carefully and monitored closely.

      • Yes, you nailed it, both exercises done both days of the upper/lower routine.

        In my gym we only have leg extension machines and sitting leg curls machines. With my 6,35 tall (internet conversion) I’m not a big fan of machines in general as they usually make me feel uncomfortable so usually barbells/free weight is my place in the gym (not bad because it’s the most empty space in the gym :-p). In this case, I avoid leg extensions as they hurt my knees (recent post by the way) but surprisingly leg curls machine fits me better. So what I am doing, apart from calves:

        Day 1: Squats (3×8), Leg Curls (3×8), Bulgarian Squats (2×10), Leg Curls (2×10)
        Day 2: Squats (3×8), R.Deadlift (3×8), Bulgarian Squats (2×10), Leg Curls (2×10)

        Deadlifts are on my day 2 as it is on friday and it allows me to full recovery over the weekend. I was pretty happy with this routine but for those leg curls for 8 reps I am starting to need higher weights. This is the reason why I asked you the deadlift question, because if I do deadlifts before, then leg curls for 10 are a tough one and I don’t need more weigth (way less by the way). But on the other hand I don’t want to sacrifice my recovery, my lower back or anything (as I told you, I was very happy with how it was designed and I feel no need for change).

        Sorry for the long post but, with all of this in mind, any solution? Maybe increasing reps in leg curls and going for 12? Any help for a little adjustment on my routine?

        Thank you very much.

        • “I was pretty happy with this routine but for those leg curls for 8 reps I am starting to need higher weights. ”

          Do you mean heavier weight than the machine has? If so, going for higher reps will help a bit, although you’ll eventually have the same issue. Another option would be to switch to single leg curls and do them one leg at a time. You’ll only need around half the weight and have plenty of room to progress.

          Squatting twice per week in this set up may not be much of a problem, if any at all. Although, you do have other options if needed or preferred. For example, you can squat one day, and front squat on the other.

          • I will try with one leg at a time although seating leg curls (I forgot to mention those where the machine leg curls) are not as easy to do as lying leg curls.

            With your help and with today deadlifting session I think I have completly discard any attemp of deadlifting twice 😀

            Once again, thanks for all.

  24. Hi, I really have difficulties choosing the right workout routine right now. Now that i’ve read this and starting to have a diferent point of view on the exercise process.
    I’ve been doing exercise for over 6 months now (intermediate lvl) I’ve really seen some differences in my pecs and arms. But suddenly it just stopped growing, and maybe it’s because I added more and more weight in every routine.
    I got the motivation and everything but I don’t know how do start (i can have acces to a gym also outside which it would be like my own weight. so maybe do dips,push-ups,pull-ups,etc.) So I really need like a routine because I know I can accomplish.

    Maybe some advice on some routines and how many reps i should do for every set.

    Great Guide, it helps A lot 😀

  25. You did an excellent job at explaining all the major aspects, and even the minor details of making an effective workout routine. This well written blueprint has helped clear the air for some of my questions that have been left unanswered. I am an intermediate (1.5 years of training) and I still found this extremely helpful. I also liked how you quickly determined what were the bullshit facts, mindlessly tossed around the internet and in magazines. I have been doing a 5 day split for quite a while now, but now that I’ve read how effective an upper-lower body split is, you have truely convinced me that this is the way to go. I’m going to construct my routine now, and I’ll stick to it. I have all the right exercises, now it’s just time for me to plug them into the equation and solve. I appreciate all the time you put into this, it sure helped a lot.

  26. What is your opinion on Muscle Milk? Without getting into unimportant details I have a digestion disease and not getting good nutrition. I eat healthy but very little. I’m a bit under weight and since I am weight training, I would definitely like a boost both in calories to gain weight as well as protein which I am severely lacking in my diet.

    What I’m concerned about is the extra fluff in there – is it unhealthy? I know very little of nutrition and trying to research it online I just come across people saying “it’s delicious”.

    I know it’s best to get all that from real, healthy food, but at the moment I don’t have control of that.

  27. Hi, so used to lift for about two years in college and was in pretty decent shape (at least from a strength stand point). Anyway, that was 2.5 years ago, and have spent the last 2.5 years not working out and putting on about 30 pounds of some very unneeded weight.

    Anyway, decided last week to begin working out again and get my rear end into shape. Like a dumbass, decided to go immediately into the 5 day split (1x per week per muscle group frequency). Today was week 2 of chest, and my arms were so fatigued I could barely get up 30 lb dumbbells (used to be able to do 75) and my arms would just collapse after 6 reps. Needless to say it was one of the more humiliating and worst workouts of my life. I realized my error after the workout, and then frequented upon your site.

    My questions for you are 1) Should I start back at the beginner 3x a week routine until the muscle is built up again, and 2) Do you think it’s cool if I start right away?

    Thanks and great articles!

  28. Such a fantastic guide, which helped me a ton when creating my very own routine. Many thanks for taking the time to write this and publish it for free, I truly appreciate that.

    As for my own routine, the only question I still have is wether I should go for the same volume(set/reps) for each exerice or have some variety. Considering I only have one goal(strength increase), I would guess I should have some sort of the same volume.

    • Even when the goal is strength, you still rarely want your main core exercises to be done for the same sets/reps as your accessory stuff (and vice-versa). So like, you wouldn’t really want to be doing 5×5 with EVERY exercise or heavy triples with EVERY exercise. The accessory stuff is almost better off done in higher rep ranges than the primary stuff, regardless of goal.

      This of course assumes there actually is accessory stuff in the first place and the program isn’t just squat/bench/deadlift every workout.

  29. Hey,

    So I’m trying to get back into working out, but my main goal now is to gain muscle, but at the same time get more definition in my abdominals. So I’ve been doing some fat burning exercises at the end of my normal workout, to remove that fat that is at my stomach as your aabs will not show unless majority of the fat is removed from your core. The problem with this is that I am fairly thin individual whose about 6 ft 1, and weighs 155 pounds. Would it still be beneficial to me to do fat burning exercises, when I’m trying to gain muscle and weight at the same time? Also is working on legs important in gaining weight?

    Thanks,
    Levin.

  30. Hey,

    Great guide, I thought the volume/intensity/frequency was the most informational part to help in my particular workout. One question I have is that in my workouts now the only thing I am confused on is the volume count. The volume is reps per week. So if my volume count exceeds the 120 a week count according to the guide I should get down to that level. By doing that I would need to decrease the number of workouts I do. If I decrease my workouts to get closer to the volume range will my size decrease or will my body not be tired after workouts anymore? How would I counter that so my body can adjust to less reps. To me only doing 2 workouts, for lets say chest, doesn’t seem like enough to really get progressive overload to really work. Right now I do way above the optimal Volume per week so I could use the advice.

    Thanks, and I loved the guide.

    • A few things. First, your body isn’t supposed to be “tired” after your workouts. And whether it is or isn’t means little to nothing about how effective that workout was. More here: https://www.aworkoutroutine.com/muscle-soreness-and-pump/

      As for everything else, you said:

      “To me only doing 2 workouts, for lets say chest, doesn’t seem like enough to really get progressive overload to really work.”

      Here’s the question. Is what you’re currently doing working well for you? If so, feel free to keep doing it.

      If not (and I can only assume it’s not otherwise you probably wouldn’t be here asking about it), then you basically need to forget about everything you were doing and do a complete overhaul of your training.

      • Hey,

        The workout I do now does do well for me and there are results, it just doesn’t follow the optimal volume aspect of the guide. The one thing that I would want to change with my workout is how long it takes to complete since it takes more time than I would like. If I were to change the workouts to follow the optimal volume part my workouts would take much less time because the reps would go down, so what I am asking is even though there are results at how I do things now, should I try and change up my workout a bit so I can follow the optimal volume part?(If I follow the volume rule, then I could get a better overall body workout because it takes less time a day, but will I lose my size by downgrading my reps?).

        Thanks again. sorry for multiple different questions.

        • If what you’re doing is truly working well, feel free to stick with it. I’m a fan of the “if it ain’t broke, don’t fix it” principle.

          But if you need to shorten your workouts, then you need to cut back on volume (total number of exercises, number of sets per exercise, etc.). And in that case, if you’re cutting back to first get into the range of volume I consider optimal, then no, you will not lose muscle… you’ll just be getting rid of a bunch of volume that was likely unnecessary at best, and detrimental at worst.

  31. Hi,

    Great site – very informative.

    As a beginner, would you recommend lifting the same weight for my selected number of reps, or increasing the weight slightly each rep? (Obviously still trying to increase weight lifted week by week)

    Thanks for you help.

    • Straight sets (100lbs, 100lbs, 100lbs) tends to be my default preference for beginners as it makes the most sense from a strength/progression standpoint. However, what you described (90lbs, 100lbs, 110lbs) makes sense from a form-learning standpoint. Meaning, a beginner who is first learning to squat properly may benefit from starting lighter (beyond just warm up sets) and then working up to their top set. Depends on the person, I guess.

      A bit more about this here: https://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

    • This refreshingly simple to comprehend, comprehensive and and well organized guide
      is extremely useful – well done!

      • Guidance, please!

        You mentioned a range between 60 – 120 reps per large muscle body part each wk.
        I only focus on upper body and am currently completing at least twice as much volume as this. On average, being in the gym approx 5 times a wk, I train each upper body part twice a wk with maybe the exception of my chest which I train 3 times a wk. Is this too much or does it rely on some degree to personal attribute? Please advise

  32. Hi,
    I’ve had a shoulder injury for over a year now, which has kept me from training. The physio thinks it’s a rotator cuff injury & stems from muscular imbalance in my rear shoulders & back. I’m desperate to get back training but can’t go back to my old training ways which i now realise was a lot of over training, especialy in my chest & front deltoids. Problem is though, i don’t know where to start. I’d like to get my size & shape back eventually, as well as protect my shoulder & arm from anymore injury. Any help would be greatful thanks

    • As much as I’d love to help, when it comes to anything injury related I try to stay away from giving any specific advice beyond recommending that you see someone in person to check you out and tell you exactly what the issue is, exactly what you can and can’t do, and exactly what you should and should not be doing to fix it/keep it healthy.

      It’s just impossible for me to do any of that online.

  33. Hi again!

    I’ve commented before but I’ll do it again; this is the best site on the internet. 6 months ago I made so much progress with the beginner workout routine, that when I asked if I should continue onto the intermediate routine, you recommended (as you do so well in your articles) to keep doing what’s been working for you. And I have. Coming up on 12 months now though, I feel like I’m really starting to plateau with a lot of the exercises. I’ll still improve occasionally in number of reps or subtly increase the weight, but for the most part, I think I’ve used up my ‘beginner magic’ which leads me to my question.

    I looked at the intermediate routine, and part of why I was so alright with continuing the beginner routine was that it could all be done with what I have at my home, which is an olympic barbell, bench, leg curl attached to bench and 300 lb weights, because I am not able to go to the gym at the moment, because of my schedule etc. (Actually in another question answered a while back, you even provided effective replacements for some exercises in the beginner routine using a barbell, for instance, instead of machines, found at gyms). I’ve already read your article on home vs. gym, but unfortunately the gym is not really a viable option for me right now, which leaves me with what I have (barbell, bench, leg curl attachment, body weight, 10 lb dumbell etc.) But again, I noticed a lot of the intermediate routine has to do with machines. Is there some kind of replacement at all I can do for lat pull downs, lateral raises, tricep press down, leg press, seated cable row and skull crushers? I realize this is a lot to ask, but you’ve given such effective replacements with just a barbell etc. before and I’ve seen great results (I went from starting at 144lbs to 165lbs now) that I just don’t want to stop here. For incline dumbell press, curls, bench press and flyes, I figure the least I can do is buy an adjustable dumbell where I could just screw on different plates. But for the others, if you have any other viable alternatives, it would be greatly appreciated. Thanks as always!

    -Brandon

    • Awesome! Glad you stuck with the beginner routine long enough to get every last bit of progress out of it. Regarding exercise replacements…

      Lat pull downs = any kind of pull-up or chin-up is perfect. Another option if preferred is band pull downs (http://www.youtube.com/watch?v=uZDqSqLQa7I).

      Lateral raises = if you’re getting dumbbells, then you’ll be able to do these.

      Tricep press down = basically any triceps isolation exercise you want (no compounds like dips or close grip bench press) will be fine here.

      Leg press = front squats or some type of lunge.

      Seated cable row = any kind of horizontal pulling movement like a bent over barbell or dumbbell row is fine. Some kind of inverted row (one example: http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html) would also be fine (those can also be done with TRX straps or something similar).

      Skull crushers = again any triceps isolation exercise you want is fine here. But again, if you’re getting dumbbells, you can do dumbbell skull crushers, which have become my preferred version of skull crushers (https://www.aworkoutroutine.com/skull-crushers/).

      • Awesome, thanks so much! Just on the off chance, that I can’t get dumbbells, could you share some alternatives to the exercises requiring them also? That would be extremely helpful. I can’t thank you enough

        • Since lateral raises aren’t exactly an exercise where you’re using very much weight, you can, for example, just hold a 10lb plate in your hand (depends on your strength level on this exercise of course… maybe hold a 10 and a 5, or 10 and 10, or a 25). You can also get creative and tie/hook plates together, or fill a bag with Xlbs of weight and use the bag handle like a dumbbell handle.

          Skull crushers can again be whatever triceps isolation exercise you want (laying barbell extension, overhead barbell extension, body weight extensions if you get some sort of TRX straps or something similar). You could even get a set of bands and do band press downs.

          • Great. so (for the most part) exercises with dumbbells such as incline dumbbell press, dumbbell curls, dumbbell bench press can be replaced with a barbell (i.e. incline barbell press, barbell curls, barbell bench press)? The only thing that doesn’t seem so obvious to replace with a barbell is dumbbell flyes, so if you had an alternative for that too, it would be extremely helpful (I considered just holding plates in my hand, but I wasn’t sure it would be so easy to grip). Lastly, for abs, I was doing crunches while holding a 45lb plate behind my head (2 sets of 30 because the largest individual plate I have is 45lbs). Do you think this is okay, or have suggestions for a better ab routine with the equipment I am unfortunately limited to? Thanks so much again for your help. (I’m sorry for the questions, but they keep popping up as I start this new routine, and I want to make sure I get it right. Plus, because I have to work with what I have right now (i.e. no dumbbells), it can suck sometimes).

          • Yup, that’s certainly one of the easiest ways to do it.

            With flyes, there’s no real equal replacement that can be done with a barbell. But, if you throw bands or TRX-type straps into the mix, there’s a bunch of stuff you can do.

            The ab stuff will really need a full article to properly cover. But, there’s a ton of stuff you can be doing at home with little to no equipment. Search around, you’ll find plenty.

  34. First of all This site is awesome and I would like to thank you for making this site.
    If you don’t mind, Please take some time to reply this..
    I used to be a real fat person. Now.. Though I am not fat.. I have got lot of “Loose Skin” in my chest because of
    fast weight loss. This is so embarrassment thing for me as a teenager..(It makes me like a girl). I think you can understand my situation.
    So, I decided to work on this, I am pretty sure that I can come across this on someday..
    So I have created a workout routine after following your whole amazing guide.. So please give your comments about this, It will be nice for me…
    I am a beginner and I am in the team Look Good according to your guide..

    Because of my busy schedule I have to choose 2-days full body workout.

    Then I choose “Moderate reps (5-12)” according to your guide. So, I think, I can divide it like this.

    For each bigger muscle group = 30-60 total reps per week
    For each smaller muscle group = 15-30 total reps per week

    And I choose to stay in low range of rep range because I am a beginner.

    Flat Barbell Bench Press (3×8)– Horizontal pushing
    Bent Over Barbell Row (3×8) — Horizontal pulling
    Barbell Front Over Head Press (3×8) – Vertical pushing
    Barbell Shrugs (3×6) – Vertical pulling
    Flat D/B Flyes (3×6) – Horizontal pushing
    Standing barbell curl (3×6)
    Overhead triceps extension (8×2)
    Deadlift (8×3)

    For Chest :- 42reps (Between 30-60 range) Secondary (Shoulder, Triceps :-42reps)
    For Back :- 42reps (Between 30-60 range) Secondary (Biceps :-42reps)
    Shoulders :- 24reps (Between 15-30 range) Secondary (Triceps:-24reps)
    Biceps :- 18reps (Between 15-30 range) << at this point Biceps have been used as secondary (42 reps)
    Triceps :- 16reps (Between 15-30 range) << at this point Triceps have been used as secondary (66 reps)

    I couldn’t able to go to the gym right now, so I have to work out at home. All I have is, barbell and pair of dumbbells and flat bench. With my equipment, Is this workout routine OK ? Where should I want to improve ? Please guide me..
    Thank you.

    • Your workout is 99% upper body, so I’m not really sure how it’s a “full body” program?

      And if you’re a beginner, you mostly just need a few basic compound movements… nothing more.

      For example:

      Squat (or dumbbell split squat/lunge if you can’t squat at home).
      Romanian deadlift
      Bench press
      Rows
      Pull-Up
      Shoulder press

      Do it twice per week with 2-4 days between each workout.

      • Thanks buddy.. I will do it.. may be I thought too much..
        It is really simple than what I thought ah ? Thanks once again…

        • Yup. Most people (including myself at times) like to make things waaaay more complicated than they need to be. Truth is, the simpler and more basic you get, the better everything tends to work.

  35. Wow! all this information was amazing. I learned so much! I made my 2 boys read through all the material as well. (I am 37 and they are 16 and 17) We have been working out now together for about 6 months. I have been back in gym mode now for a little over a year. So all this information is very useful to us. I have a few questions tho in relation to fat loss programs. It is awesome that my sons and I were able to take the information here and apply it to our workouts and because of you we have a new workout routine that seems amazing. But, my wife is 38 years old and is 5’6, 185lbs… she wants to lose roughly 40lbs. I’ve been looking for a well designed workout program for her like the one you have help build for us. Is there any where I can get one of those, or could you help me out to make one?
    Thanks!

    • This one is easy… she should train exactly like you or really anyone else weight training intelligently. The big/primary difference for her though is that she needs to combine this weight training with a caloric deficit.

      And while weight training will burn some calories and help in that area, creating a caloric deficit is mostly a function of diet (and optionally, cardio).

      • She keeps thinking she needs to be doing some hardcore cardio training or HIIT training. She tells me she doesnt want muscles, just to be skinnier. 40-50 lbs is alot of weight to lose.

        • If a person doesn’t care at all about building or maintaining muscle and fat loss is their one and only goal and concern, then honestly all that is needed is a caloric deficit which can be created through diet alone with no exercise (weight training, cardio) of any kind. Of course, one or both can be used to help create that deficit if needed or preferred.

          But you may need to remind her that there’s a big difference between being “skinny” and being “lean” and “toned.” Intelligent weight training focused on building some muscle is that difference maker.

  36. Thank you for this incredible WEALTH of information! I’m a weight-training noob who’s been working with trainers for 5 months at a gym, and they seem to be pretty good because much of what I’ve learned and practiced has been confirmed by you. Still, you added a lot of info that was extraordinarily useful.

    I have a question about diet: I cannot seem to get enough protein on a daily basis.I am going by the 1 gram per lb/body weight rule. If I eat cheese, it ups my fat intake (even low-fat or “lite” cheese). Other good protein-rich and nutritious foods, like lentils, add carbs to my daily total. Am I doomed to eat plain cod fillets and plain chicken forever just to get enough protein? I know it’s important for weight training, and I’m afraid I’m not giving my body enough of what it needs. (I train 3x a week, full body split — more or less, meaning I sometimes do upper body one day, lower the next, and so on, without break days in between. Or sometimes a fair bit of cardio on those “break” days.)

    Thanks again for this awesome guide and everything in it!

    • First, awesome to hear you liked the site!

      Next, the foods you’ve mentioned as “protein rich” such as cheese and lentils honestly aren’t really what I’d consider as being protein rich. They contain some protein for sure, but the real big boys of this category are chicken, turkey, fish (all kinds), beef, eggs and egg whites. That’s where most people will get the majority of their protein intake. Also keep in mind that you don’t have to eat them all plain and boring. I’m far from a recipe guy, but there are plenty of ways to make these foods taste better without adding much in the way of calories/crap.

      Then you have the nut, bean, cheese, milk category of foods after that which are good secondary protein sources.

      Now taking all of those foods into account, if you still can’t reach your ideal protein intake each day, then it’s the perfect time to consider a protein supplement such as whey protein powder. It’s as quick and convenient as can be and makes reaching your daily protein requirements significantly easier.

      • Again, thank you for taking the time to reply. Perhaps whey protein is the solution; it’s just that I am trying to eat a balanced diet, but the calories — from rice, vegetables, and fruits, not to mention the tiny extras like olive oil, lemon juice (salads) and the odd treat (such as a fast slice of whole grain bread with 1 tbsp of peanut butter) — the calories add up so fast, at the end of the day I’ve eaten my quota yet rarely manage to get more than 1/2 of the suggested daily protein! Something needs to get cut out or cut drastically — the carbs,I’m guessing? But they’re in just about everything!I eat a small mandarin orange and boom, carbs! It’s a tough balancing act to try to maintain day in, day out.

        Anyway, I want to express my awe and amazement yet again at how useful and helpful and complete your guide is, and I am astonished that you’ve spent so much time and effort to make it available free to us all. It truly is a public servivce of great generosity on your part.

        • Yup, carbs are funny like that. That’s why I always recommend paying attention to calories first. Then after that, make sure you’re getting enough protein. After that, enough fat. And after that, fill in the rest with carbs. If you don’t purposely go out of your way to keep an eye on protein intake from the start, you’ll get to the end of the day with a ton of carbs and little to no protein.

          And thanks for the compliments… awesome to hear how much you liked it!

  37. Thank you for this wealth of information, written in clear, understandable terms. I retired a few months ago from over 30 years of teaching, and my number one goal has been to take care of my back (compression fracture over a year ago) and get back in shape. Am not too bad, considering…Am a fairly fit 66 year old, but about 10 or so pounds overweight (165 pounds a 5 ft. 5 1/2 inches tall) and far too much fat and too little muscle. Have been doing water exercise 3X week for back, and a bit of pilates and yoga.

    Am just beginning to add strength training, and reduce calories, as well as add in much more protein. Have been reading everything I can get my hands on, and am so impressed with your site. Thank you again, and keep up the good work.

  38. Question regarding the volume in the Muscle Building routine. I added it up, and the major muscle groups do not get the 120 reps per week as recommended by you. I do want to do an upper/lower split, but now wonder if I have to add an exercise or two to hit 120 reps/wk.

    • Direct trap work, like shrugs? Yup, I do.

      I should really throw this one in the FAQ already, but in The Muscle Building Workout Routine, shrugs can be added if desired.

      You can add 3 sets of 8-10 reps of some form of shrug to the end of either Upper Body A, Upper Body B, or, if preferred, Lower Body A can work too.

      No more than that though… once per week, 3 sets, 8-10 reps.

  40. Outstanding site & very informative, it took me hours to read it all, I can only imagine the effort involved in writing it. Thanks for sharing all of this information.

  41. Hey great guide! I’ve read through a lot of the information and I feel a lot more confident about working out again, so I want to thank you for that.
    On a side note I wanted to ask you how would someone workout in such a way that they gain mass ( become bigger) and at the same time get their core to be strong/defined?
    Would I just do a normal full body workout and then at the end do a minor abdominal workout? And is it likely impossible to gain definition in your core while trying to gain mass?

    Thanks,
    Creig.

  42. Loved the website. A couple basic questions:

    1) You don’t talk a lot about cardio. Can you discuss briefly how/if it should be included in a weight training regime?

    2) I’m getting ready to start your beginners workout (version 1). It’s shorter than what I was previously using. How much time would you expect someone doing this workout to spend in the gym? It seems like it could be completed fairly quickly.

    3) What do you find yourself doing during the rest periods? I always find it kind of awkward hanging around for a couple minutes waiting to do the next set. Can you do two exercises in parallel? Say 1 set leg press, 1 set bench press, 1 minute rest x 3?

    Thank you for the great information.

    • 1. Cardio really needs a series of articles to properly cover. Hang in there, I’ll get to it eventually.

      2. Yup, shouldn’t take all that long. But like I tell everyone who asks me ANY kind of question about the ideal length of a workout or if a workout is too long or too short or whatever else… it really doesn’t matter. There is really no such thing as optimal workout duration when it comes to weight training. There’s just optimal program design. And as long as that is right AND you’re executing it properly, it will take exactly as long as it should.

      3. Catching my breath, changing the weights (if they require changing), making a mental note of how many reps I just did with X weight to enter in my training log later, thinking about how many reps I need to do with X weight in the upcoming set for progress to be made, thinking about form cues for this exercise (even more important for a beginner still learning/perfecting proper form), visualizing the set, preparing myself mentally to kill it, etc. etc. etc. Those couple of minutes go by pretty quick.

      What you’re referring to though is called a superset, and it’s not something I like all that much. What I like a lot better though are alternating sets, which are similar but less counterproductive. More details here: https://www.aworkoutroutine.com/supersets-vs-alternating-sets/

      • Thanks for the quick reply!

        When I push myself really hard in a cardio workout I can end up soaked with sweat, a racing heart, and feeling drained. You really get the sense that you pushed yourself hard.

        With weights I don’t find that I get the same bio feed back. My temperature goes up and I get a bit damp but definitely no beaded sweat. My heart rate increases but nothing like a hard cardio workout. Afterwards, and especially the next morning, I definitely have sore muscles but it’s not quite the same. Am I doing something wrong or do the two types of exercise just have fundamentally different effects on the body?

        On a different issue. I’m worried about my back when it comes to bent over rows and my gym doesn’t have a seated row machine. What do you think of standing crossover divergent rows(like this: http://www.youtube.com/watch?v=kBT3zvfoaEw)?

        Thank again. This site is awesome!

  44. Hi,

    Thanks again for your article. I just started doing the muscle building workout routine and while I was recently off from work, the 4 day version was perfect for me (each workout took approximately 1 hour). But now that I have work, I wanted to know if I could spread out the routine over 3 or even 2 days on the days I have free (Friday, Saturday, Sunday) while still maintaining somewhere near optimal frequencies to build muscle (such as how many more reps or sets should be done for each day). (I realize this setup will not be efficient in terms of rest in between workout days, but this is really the only time I have available). Again, thanks for your article and your help.

    • So you can only train on Friday, Saturday and Sunday? In that case, it’s pretty far from ideal for a 3-4 day upper/lower routine.

      One option would be to train upper body on Friday and lower body on Sunday. Of course, the problem there is frequency per muscle group becomes just once per week. Can progress still be made? Yeah, it’s not just going to be optimal.

      The second and likely better option is to switch from upper/lower to full body, and just do 2 full body workouts per week… one on Friday and one on Sunday.

      • Thanks a lot for the input. Just a little clarification, when you say one option is to train upper body Friday and lower body Sunday, do you mean do both (Upper A + Upper B) on Friday and (Lower A + Lower B) on Sunday? (I was considering this but since each of my workouts take around 1 hour individually, I thought combining two of them may be a bit long i.e. 2 hours). (Ideally, though, I did want to somehow incorporate all 4 days of this routine into the days I have free)

        Or, I was wondering if the 3 day split for the muscle building workout routine could be utilized in this situation where I can exercise on all the days I have free (Friday, Saturday ANd Sunday)? I know I won’t have an ideal day of rest in between workouts, but I will have 4 days (the rest of the week) after these three days to rest, until the next workout.

        I was a little hesitant to go back to the full body workout because I felt like I have already used it long enough that I don’t see much progression anymore (I’ve done it for about one year, and then I switched over). I know this situation is a little different but your input is always appreciated! Thanks.

        • “do you mean do both (Upper A + Upper B) on Friday and (Lower A + Lower B) on Sunday? ”

          Nope, that would be one crazy long workout. I just mean one of the upper body workouts on Friday, and one of the lower body workouts on Sunday. Another option would be to do push/legs/pull over those 3 days (this split would allow for more volume to be done per workout). Although again, it will still have the same less-than-optimal frequency.

          But there’s really no good way to turn this 4 day routine into a 3 day routine when those 3 training days are going to be back-to-back-to-back. I mean, you could try to do the ULU and then LUL 3 day version over those 3 days, but volume (and possibly intensity) in whatever workout was being done that second time would need to be lowered to have any real shot at working from a recovery standpoint.

          • thank you again! I’m really sorry for my incompetence haha, but i just wanted to make sure, what exactly does it mean to do push/legs/pull (over the 3 days)? (I’m assuming that means do both leg workouts (a+b) on saturday, but i wasn’t sure what exactly falls under push or pull for the other two days)

            Lastly, what option would you recommend in this situation, to progress most? I know you mentioned possibly a full-body workout, but provided the amount of time ive already stuck with it (about 1 yr) and not as much progress now, would you still recommend it? (i was most inclined to try the last option you mentioned, the ULU and then LUL 3 day version over these 3 days, but i definitely want your take first). Thanks again for everything!

          • I meant push (chest/shoulders/triceps) on Friday, legs on Saturday, and pull (back/biceps) on Friday. The frequency is still only once per week, though. (More about this split here: https://www.aworkoutroutine.com/push-pull-legs-split/)

            As for what I’d recommend… it’s a tough one. I’ve had a lot of people with similar schedules (can only train on 3 consecutive days) ask me what I think they should do, and there’s really no great answer as there is some downside to each of the options I’ve mentioned (stuck with a split you don’t like, low frequency, possibly not enough recovery, etc.).

            If you’re 100% sure there’s no way to squeeze one of these workouts in during the week somewhere, then my advice would be to pick whichever option looks best to you and try it out. If it goes well, awesome. If not, try one of the other options.

  45. i just start using the muscle built routine.i just wanna know if it’s any good or just a bait to buy these other “brand new” workouts that you sell.i mean it’s not a bad thing to do,money are money.but since i can’t(don’t want) to buy it i wanna know if i should continue with the one that you give for free.
    PS:nice information in here,loved this site ’till i run into the selling-buing part of it,which made me suspicious

  46. I thank you for this site. I’m one of the “out of shape, female, 50 somethings” that you mention. I really appreciate that you cover things that I can use/do in my journey. This site is informative, helpful and user friendly. Thank you!

    • There’s honestly not too many in my opinion. Alternating sets can serve a purpose. Rest-pause is interesting. Certain forms of periodization too. Set/rep approaches like reverse pyramid, etc.. Nothing too crazy.

      The typical stuff people think of when they hear “advanced methods” like dropsets and forced reps and negatives and blah blah blah… most of it is stuff I see little to no benefit to doing.

  48. Hey first off just want to compliment you on the most awesome weight lifting guide on the web! Very informative, through and to the point; I even like the tone you write with, very trainer-esque and convincing. Anyways my inquiry is about ab workouts. I’ve done some training, P90x, ex cross country runner, etc. Now I’ve been out of practice for some time and fall into the beginner category. Abs have always been really important to me, and you don’t really mention ab exercises as being all that relevant, especially in your beginner’s guide. I’m just curious why. Also would you be able to give me some examples of ab workouts to look up that would easily fatigue me in only 10-12 reps. I’m used to the P90x routine if you’re familiar with it. It involves 15 minutes of weightless ab exercises and over 300 reps total. It worked for a while but now I’m finding it tedious and I would rather do less reps with higher intensity. Also I really enjoy my cardio workouts, but if I follow the beginner workout routine you listed and fill in Tue and Thurs with cardio, will it have a negative affect on my muscle building? My main goal to increase my strength-to-weight ratio in order to be a better rock climber. Finally how will stretching affect my muscle gain? I’m amazingly inflexible. Thanks so much!
    -Wimpy college girl

    • Regarding abs, sounds like you’ve been doing a shitload more ab training than is needed or beneficial… essentially the silly type of training people do before they realize that spot reduction doesn’t exist and all of the crunches in the world isn’t actually burning their belly fat. All you really need ab training for is to ensure that A) your abs are strong, and B) built enough to “pop out” when you reach body fat levels that are low enough to reveal them (which is mainly a function of diet, not ab training). For this, 10 minutes of whatever ab work you want once or twice per week will do just fine.

      Regarding cardio’s effect on muscle growth, that will depend on the amount and type of cardio being done. For example, a bunch of HIIT workouts each week cuts into recovery quite a bit more than a few sessions of something with a lower intensity (e.g. brisk walking) would.

      Also depends on calorie intake. You need a surplus to build muscle. So if the cardio is going to cut into that surplus or eliminate it altogether, then that’s a big problem. But, as long as you eat enough to compensate for the calories burned, the problem is gone.

  49. First Question: I liked your suggestion of doing standing cable rows. Is there any problem with doing it one arm at a time?

    Second Question: I’m doing the beginner routine and on day B am doing the deadlifts and pull-ups (actually I’m doing chin-ups but you seem to be ok with that https://www.aworkoutroutine.com/pull-ups-vs-chin-ups/). The problem is that when I reach the chin-ups my grip is dead. I find myself forced to stand for a second and rearrange my grip so I don’t fall. Is there a way to increase my grip strength so that my hands don’t die before my arms/back does?

    Third Question: As the chin-up is a body weight exercise, how should I be doing warm ups for it?

    • 1. If that’s how you’d prefer to do them, go for it. No problem.

      2. You can take an extra couple of minutes between exercises and/or feel free to use straps.

      3. You can do them with some form of assistance.

      • Your quick replies are awesome. I’m enjoying the workouts. It feels good to have a routine: knowing what you’re going to do going into the gym and having a sense of what you hope to accomplish really helps to build confidence and motivation.

        Just a quick note. When I try to play the video on the straps page, I get the message, ‘This video is private.’

        Thanks again for all the great info.

  50. Thank you for the most informative and easily understood weight training site on the web. I am 73 years old and in excellent health, 5’8″ tall & weigh 168 lbs. My primary goals are to put on some muscle (assuming that is possible at my age), increase strength and lose some body fat. Unless I am greatly mistaken, I see no reason why your beginning weight training program wouldn’t work for me. Please let me know if you disagree.

    • Thanks for the feedback Sid, glad you liked it.

      Regarding your question, it’s hard for me to say for sure because I haven’t dealt with many guys around your age starting out with the beginner routine, so I’d only be guessing rather than going on experience. But, my guess would be that the 3 times per week frequency MIGHT be a bit much in terms of frequency. You may want to start off with either a 2 day version of the routine (something like A on Monday, B on Thursday), or possibly start out using the 3 day version of the upper/lower split, which tends to be the default split I recommend to guys over 40.

      But again, I’m only guessing here. The best thing you can (and should) do is pay close attention to how your body responds to what you’re doing. If everything is going well and your body isn’t complaining, stick with it. If not, adjust until you reach that point.

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