Beginner Strength Training – Build Bigger Muscles Fast With The Strength And Size Full Body Workout
11 Nov
I will be real here. The beginner strength training workout is not the only routine I’ve trained with. And, this is not the workout I have started training with. Having said that however, this is the workout I currently do and I would recommend to anybody that is a beginner or intermediate, because it produces the fastest progress thus the fastest results. I will write more about what physical goals you need to surpass in order to advance past intermediate status.
Beginner, Intermediate Or Advanced?
This may shock some people who have been training for many years and have achieved a certain degree of success, but you just don’t get to be advanced only because you started training a certain number of years ago. If you have roughly achieved the strength goals that I will list below, you can consider yourself advanced. If not, you are either a beginner, or an intermediate trainee.
Beginner Strength Training Milestones
You can stay on the Strength and Size Full Body workout until you reach these numbers:
- Barbell Squat – 15 reps with 200lbs/90kg.
- One legged calf raise – 15 reps with a 30lbs/14kg dumbbell.
- Military Press – 10 reps with 120lbs/55 kg or with 60lbs/27kg dumbbells
- Pull-ups and Chin-ups – 10 reps with 25lbs/12kg
- Dips (video)- 10 reps with 50lbs/24kg
- Barbell Biceps Curls – 10 reps with 100lbs/45kg or with 50lbs/22kg dumbbells
- Barbell Deadlift – 15 reps with 200lbs/90kg
Here is the good part though – if you are a beginner or an intermediate, I have good news for you. Following the Strength and Size Full Body program, you will achieve your goals. And fast!
The Schedule
You will be training 3 days per week – Monday-Wednesday-Friday, Tuesday-Thursday-Saturday, Saturday-Monday-Wednesday (I personally train on these days) – just pick one schedule according to how busy your life is and how tired you are each day. Ideally you should train on days you feel you have the most energy.
Save Additional Stress For Off Days
If you are on the eat stop eat diet, I highly recommend to do it on days you don’t train with weights. You should strive to make each workout as productive as possible in order to progress the fastest. The same goes if you are trying to lose a bit of fat with jumping rope or turbulence training style workouts. Do these on off days. The Strength and Size program gives fast results but in order to do that it needs all your energy and your full commitment on each workout, each exercise, each set and each repetition.
Beginner Strength Training – Sets and Reps
- Barbell Squat – 1 set – 8 to 20 reps. When you can do more than 20 reps, add 10-20lbs/5-10kg
- One legged calf raise – 1 set – 8 to 20 reps. When you can do more than 20 reps, add a 5 10lb/5kg dumbbell. Next, choose the next heavier dumbbell, etc.
- Military Press – 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight to the bar (the smallest possible increment) or go for the next heavier dumbbells.
- Alternate the Military Press with Chin-ups or Pull-ups – again 2 sets, 8-14 reps. When you are able to do 12 reps on the second set, choose a heavier dumbbell to hold between your feet.
- Dips (video)- 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight
- Alternate the dips with Barbell Curls or Dumbbell Curls – 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight
- Barbell Deadlift – 1 set 8 to 15 reps – when you can comfortably do 15 reps (each rep starts on the floor as if it was the first one) add more weight.
Note: you must choose a weight that you can do at least 8 reps for all designated sets. In other words, if on the first set you do 9 reps, but on the second – only 7, then the weight has been too big.
Here Is How the Workout Would Look Like
Barbell Squat – 8-20 reps
Calf raise – 8-20 reps
Dumbbell Shoulder Press or Military Press – 8-14 reps
Chin-ups or Pull-ups – 8-14 reps
Dumbbell Shoulder Press or Military Press – 8-12 reps
Chin ups or Pull-ups - 8-12 reps
Dips – 8-14 reps
Barbell Biceps Curls or Alternating Dumbbell Biceps Curls 8-14 reps
Dips – 8-12 reps
Barbell Biceps Curls or Alternating Dumbbell Biceps Curls 8-12 reps
Barbell Deadlift – 8-15 reps
The Fastest Way to Grow Muscle
To get bigger you have to get stronger. The gird or cross-section area of the muscle corresponds to its strength. That fastest way to get stronger is to progress on each workout. So if you train your shoulders for example with shoulder presses and train 3 times per week, this would give better results than if you just trained them (and progressed) once a week. The ultimate goal here is to reach the strength training milestones as fast as possible. Why waste your time in the gym?
Give the program a shot if your strength is below the stats listed here. This is the fastest way for beginners to reach decent strength and size levels.
Incoming search terms for this article:
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Haha, Viking Quest.
Anyway, this is a cool workout. I like the fact that it isn’t overloaded with sets because of the focus on progressive resistance, mostly. I just recently stumbled upon the concept of incremental increases rather than sudden jumps, and it’s what’s allowed me to man-up and enter the free-weight section of my gym.
Some large fellow (cut, too) took a jab at me for only have 2.5lbs on each side of my barbell.
“Well if you’d look a little closer you’d see the marshmallows I’ve got taped on the inside.”
Good laugh.
Can’t wait until I can do a chin up, though. Right now I’m just doing static hangs and contracting as hard as I can for at least ten seconds, for three sets. I stop counting after ten, but I try to add sets whenever I can.
Eric,
I remember when I first started training I too was intimidated by the free weight section of the gym.
I am preparing a post about getting good at chinups. I used to suck at those back in high school but now I’m good at them. I’ve managed to do 17 pullups and 1 chinup with 42 kg attached to my waist.
Yavor
Yavor,
This is one of the best total body workouts i’ve read about.
Yash,
these kind of workouts are great for beginners and for anybody who hasn’t (roughly) achieved these numbers in his lifts.
Yavor
how much to rest between sets?
Chuck,
because you will be alternating between two exercises for the most part, 60-90 seconds are enough.
Cheers,
Yavor
I am currently 6′ at about 160lbs and have always had a tough time gaining muscle mass, should this be all my workout schedule will include? and should i take any supplements to help with the process.
Brian,
Yes. Stick to this routine. Gaining muscle mass is a matter of progressive overload (gradually training harder), workout consistency (never missing workouts unless planned) and training intensity (you have to hustle and push hard!).
As far as supplements go – I’d urge you to save your money for real food (meat, eggs, veggies, fruit, fish, nuts…). But if you insist – the only supplements I’d recommend are 5g creatine monohydrate per day and BCAA’s before your workout. But really – save yourself some money for starters and see how much you WILL grow when following the above 3 principles on a solid workout plan like this one.
Keep me posted,
Yavor
Hey Yavor
love the site really cool.I wan’t to lower my body fat down to 8%.I weigh 168 pounds and my height is 5 foot 10. I do a 30 minute run every day and my daily calorie consumption is between 1800 and 2000 a day.My question is I can’t afford the gym and I live in a small apartment and can’t have a weight bench.I do press ups and pull ups aswell as core exercises every day will this give me that lean look.? And am I on the right track with my cardio and calorie consumption.? Thanks alot and again love the site.
Chris
Chris,
this is a good plan – make sure you use progressive overload on those press-ups (push-ups) and pull-ups – either increase the volume (reps X sets) or the reps.
Btw – can you afford/store a set of adjustable dumbbells? I am training at home with one such set and get great muscle building workouts (I alternate between building muscle and strength training). If yes let me know – I will share some strategies…
Cheers,
Yavor
Is that correct, you only do one set of squats? I know it’s performed 3 times a week, but that seems like low volume. I always thought legs were key in gaining over all size as they say legs cause the largest hormone release. Thanks!
Will
try the program if yo doubt it – it is very demanding as it is. 1 set of high rep squats plus 1 set of high rep deadlifts, plus allt he other exercises – it’s quite a workout!
Cheers,
Yavor
Hi Whats your dumbbell strategies you’re using
Cheers
Burt,
I’m writing a whole post outlining home dumbbell training (adjustable dumbbells are great value fo your money!)
Cheers,
Yavor
Working out regularly and hard leaves me in a constant search for low fat sources of quality creatine and vitamin supplements. After having tried numerous powders and stacks, I finally decided to try the Dr Max Powers Anabolic Stack after doing research about the stack and its ingreidents.
It seems to give me what I was looking for. I take it an hour before workouts and seem to recover much faster with no muscle soreness and more strength and energy the next day. Plus its made me huge. The research I did showed that the creatine included in the Dr Max Powers stack is the most efficient for body building. I recommend it.
iv been training for 3 years already consistently using challenging weights in compound movements, i thought i was about to graduate from beginner level. But with your designated weights, sets and reps, i think, by your standards i’d probably die a beginner, even if i train with maximum efforts for the rest of my life. I am 36 y.o. female, stands 5’1, with 24 inch waistline (that is how petite i am). how will i be able to lift those “beginner” weights?
Blanca
hey hey, my bad, those were weights for guys
I don’t think girls need to get the ‘muscular’ look. I believe the slim and tight look of a cheerleader, a a female volleyball player, a dancer, etc is excellent for a woman. And this is easily accomplished (strength-wise) within the first few months – this is my experience with the girls (the committed ones) that i train. We are talking very basic strength here – pushups and one legged squats and after a few months chinups.
Cheers,
Yavor
p.s. I think you are doing a great job as it is. On a side note, it is possible even for a petite woman to surpass these weights. But the question arises – why?
I was thinking of starting this workout, only thing is don’t have a squat rack, so I was going to do front squats instead (cleaning the weight to my shoulders). Other than that, it will be exactly as written. I was going to do this twice a week due to time constraints, and take 1 minute rest in between sets. Will this be enough for muscle growth?
Jackson,
I suggest you eliminate the squat for the time being. Also, increase the number of sets from 2 to 3 so that you still get 6 work sets per week.
Cheers,
Yavor
Dear Yavor,
In the workout program below “Here Is How the Workout Would Look Like”, do I have to follow the exercises in this order? And how long should this routine take in minutes? Finally, is it better to lift weight before specific training (Brazilian Jiu Jitsu), after or rather when not training BJJ?
Again, thanks a lot…and keep it going!
Best,
Kei
Kei,
this is just an example. It is possible to rearrange the exercises, if you know what you are doing. The workout takes about an hour.
It is best to train with weights on off days, so you have more energy (so you build more muscle). If it is not possible on off days, train before BJJ (again so you have more energy). But bare in mind that this workout is very intense and will get you very tired – you may not have enough energy for the BJJ class.
Yavor,
A couple of questions.
-What’s the cadence for each lift? something like 2 seconds up, 2 seconds down?
-I noticed there were not chest presses included. Was this intentional?
Thanks,
Jason
jb,
- this is not very important but make sure to lower under control and lift fast but controlled. If you want seconds – two seconds down and 1 up.
- this is a beginner program (for fast results for a few months – until you reach weights similar to the ones listed). Because of this the exercises are a limited number. Dips are great and will develop a nice line giving width to the chest. Once you move on to a split routine, you can do flies, presses, etc
Really enjoy your website. Thank you!
I am aiming to achieve the strength goals which you suggested which include things like 10 dips with 50 pounds, 10 chin ups with 25 pounds etc. I am fairly close to achieving these. Perhaps another month or two will do it. My question is where to after that. Just aim for higher weights? I know you consider those achieving these targets as “strong” – what would you classify as “very strong”?
Adrian,
honestly man, after this program – you can do whatever you like. It depends on what you want to achieve with your body. Do you want a beach body – then I suggest after this program you focus on your lagging muscles – those may be shoulders or arms or upper pecs, etc. Maybe you want to focus on proportions – keep the body weight low and focus on getting stronger in upper body exercises as well as developing the shoulder ‘caps’.
If it is fun for you to be strong, you may train for strength… Remember strength is relative – you are strong in what you train for. Really – I can’t come up with a goal for you. You have to do this
As for very strong – the power lifters are very strong. But also very often too fat. I find it cool to be a normal body weight (for example take your height in centimeters and subtract 100 and you get a rough idea of what a normal body weight in kilograms is), to look normal in clothes but ripped with your shirt off.
p.s. you cannot be on the beginner program forever – you will notice that the gains slow down and even disappear – this is the time to come up with a new goal.
I’m turning 19 this year. I am a very skinny person. I’m 5’9 and weighs only about 110lb. I dont really have time to go to the gym. I work everyday till late at night.
P.S: give me example on what i kind of workout i should do.
Wai,
in order to gain muscle, you need to do some type of resistance training. Normally I would suggest that you do the above workout.
If you don’t go to the gym, the alternative is to workout at home.
You could buy a set of dumbbells with adjustable weights. Do 2 sets of 8-12 reps per bopdy part 3 times per week. This way you can train your:
arms – dumbbell curls
chest – dumbbell pressses on a bench or on the floor
shoulders – sitting dumbell presses
back – dumbbell rows
legs at home. – dummbell lunges
Alternatively do pushups 6 days per week. Record in a notebook the number of poushups (total) you do. Make sure each week to do more total number of pushups.
Hello, Yavor. Ran into your site by reading a comment of yours on “Fitness Black Book”. Your site is amazing just like Rusty’s!
I have a question on this full body workout. When you say alternate sets, we’re supposed to do (example) military press and immediatly after, with no rest, chin-ups, and only then rest?
I didn’t quite understand this part. I’m definitely gonna try this workout next month. Thanks and keep it up!
Devecque,
Welcome to the site
Now on to your question. You rest a little bit after every set. So it is military press, rest, chins, rest, etc. In reality you need some time to catch your breath and prepare yourself for the next set, so you cannot do the sets immediately even if you wanted to. The worout is very demanding and exhausting, but it gives the fastests muscle/strength gains and only takes 45-60 minutes 3 times per week.
Keep me posted on your progress,
Yavor
Hm, got it. Thanks for your time, Yavor.
Another question (sorry, lol): is it ok if I do the workout 4 times a week (mon – tue – thu – fri) and maybe some HIIT on wed. You think I’m gonna overtrain like this? ‘Cause I always feel weak when working out 3x a week. What do you think?
I’ll let you know about the results! =)
First let me ask you this – did you try the workout? It is very, very exhausting. Every set needs to be done to your limits!
It is very demanding as it is. Trust me. Also – you can, and NEED to improve on each workout.
So just try it as it is for a few weeks. If you still think it is too little, and you have tons of energy on off days, AND you improve on each workout, then you can modify it as you like
but first test it as it is.
For the same reason I would advise against HIIT. Instead, reduce your food on non-training days.
Yavor,
First of all nice website.
My training days are on (mon, wen, fri)
curenty doing a full body workout.
But i want to give your program a shot,
but where do you fit the 2 following excercises in the workout??
(1) When do you train your Abs??
(2) What about your chest?? I used to Bench Press (60kg) 3 sets of 8 reps.
Thanks!
Geoffrey,
1) abs get a great workout when doing whole body movements (heavy!) such as squats and deadlifts. Just make sure to brace your core and do squats and deads with proper form – check out the articles for this. Also – after the workout you honestly won’t have energy for anything else (abs or whatever)
2) dips are actually an awesome way to develop your chest, particularly the lower and outer parts. Your chest will get a really nice shape from weighted dips (as per the workout). Also regarding your bench – you will find that once you achieve the prescribed numbers in the workout, 60kg for 3×8 will feel ridiculously light, I promise!
Give the program a shot – it is very demanding but produces results. And keep us posted!
Y.
Yavor,
Thanks for the fast reply!
Monday i will start the program.
but how do i add weights while dipping??
i mean i’ll keep my legs crossed…so should i hold a dumbell between my feet ??
Greets,
Geoffrey
(I’m from The Netherlands btw)
Geoffrey,
Cross your feet just above the ankles and press them tight against each other. This way you can place a dumbbell there on top of your feet.
Btw, I’ve got many friends who study in the Netherlands in cities like Groningen and Utrecht. Great to hear that you live there.
Monday I will try to film at the gym different ways to add weight to pullups and dips.
p.s. I’m from Bulgaria myself.
Yavor,
I wil try it out monday and keep u informed!!
Greets,
Geoffrey
ps: i havent’t any friends in bulgaria
lol
Yavor,
Hey man, how would you compare this type of program compared to a Total Anabolism (Mark Mcmanus) system for putting on your natural amounut of muscle. I know TA is a pure hypertrophy system but just curious your opinion on the two.
Say a guy comes to you, has lifting experience but never long term (say consistent lifting for more than 8 months) without stopping for several months. Which program would be best? Thanks
Will,
this is a beginner’s program – meaning that it allows – and demands – progress on all muscles on every workout. So it gives fast results.
Mark’s program is solid (I’ve tried it for several months) – however it is for slightly more advanced people who have gone past the beginner stage (and past the weights described above).
So my recommendation would be as follows
1. beginner strength training until you reach roughly the above weights
2. alternate between hypertrophy (8-12 reps) and strength (3-6 reps)for 1-2 month phases.
Back to your question – I’d check his strength levels and technique – if he is past beginner status, wwe’d start alternating between strength and hypertrophy.
More strength = more muscle. So it makes sense to use the program that allows you to increase your strength faster (every session) until it stops giving results.
Y.
Yavor,
i just went back from training.
Seated legpress 20 reps (90 kg)
Calf raise 20 reps (14 kg)
Dumbbell Shoulder Press 14 reps (12 kg)
Chin-ups 14 reps
Dumbbell Shoulder Press 12 reps (12 kg)
Pull-ups 12 reps
Dips 14 reps
Dumbbell Biceps Curls 14 reps (12 kg)
Dips 12 reps
Dumbbell Biceps Curls 12 reps (12 kg)
Back extention 15 reps (65 kg)
The reason for the Seated leg press and the Back extention is that the barbells were occupied.
But i had enough energy to do this program twice and did a extra ab workout.
Although 2nd time was kind a hard.
and the chin ups and pull ups. . . wooow feels great
Total training time 1 hour and 30 min.
Greets
Geoffrey
Geoffrey,
sounds good – you can now add add weight to most of these exercises. Make sure to ad the smallest increment possible.
Y.
Yavor,
Wensday i’ll raise the excersises from 12 to 14 kg.
lol
But in this workout everything is just one set am i right?? (except the dumbell excersises).
Ohw and dipping is also realy good but i have to add some weight there. But still can’t put a dumbel on my ankels..it’s falling off all the time..
Geoffrey,
actually only the deadlift, calf raise and the squat are 1 set The other are 2 sets each.
Regarding the weight on your ankles – I’ve shot pics today at the gym and will write an article how to add weight
Y.
Hahah ThnX!!
But is is oke to do 4 set? except the squats, lifts and raise ( just do 2 of them) or wil i break down too much muscle??
G.
You will not break down muscle. It just means that the weights were too low for you – that’ why you had energy. Next time – push more iron
Yavor,
So i did pushed more iron today.. and added weights(8kg dumbell) to the dips/pulls as you described in the article, that really kills man haha
ps: Well writen article btw, cool pics also.
Geoffrey
Geoffrey,
awesome man – keep training hard!
Y.
Yavor,
The workout is giving some results!!
Increased the weights to 16kg and te the weighted dips to 10 kg.
This workout REALY works!!
Thanks !!
Geoffrey,
more weight = more muscle no doubt
now make sure to milk this workout for as long as it gives results.
Yavor
Yavor,
Once you get to the rough numbers, you mention alternating between hypertrophy and strength (rep wise). Do you mean to do the same workout (beginner strength) and just alternate rep range? I’m getting very close to the numbers now, so should I switch programs or do the same but drop reps for more strength for a bit and then switch to hypertrophy reps in a couple months?
Thanks
Thomas – once you decide that progress is slow, switch to strength.
I suggest first doing the same workout 3x per week – 3 to 5 sets of 5 reps with 3 exercises (squat or deadlift, dips, bench press or military press as well as chin-ups or pull-ups).
Then after 6-10 weeks, switch to hypertrophy – alternate 2 workouts (for example a pushing and a pulling workout) for 3-4 sets 8-12 reps per exercise, 3-4 exercises per workout.