Beginner Program Compendium PDF

Linear Progression / Beginner Routines
Reg Park – Beginner Routine

Alternate workouts A & B every 48 hours with 72 hours after every 3rd workout.
For Park 5x5 means two warm-up set and three “stabilizer” or working sets.
Workout A Workout B
Squat, back 5x5 Squat, front 5x5
Chin/Pull-up 5x5 Row, barbell 5x5
Bench or dips 5x5 Press, military 5x5
Curl 2x10 Deadlift 1x5
Wrist work 2x10 Wrist work 2x10
Calves 2x15-20 Calves 2x15-20
Reg Park – Three Phase 5x5

Repeat workout every 48 hours with 72 hours after every 3rd workout.
Again for Park 5x5 means two warm-up set and three “stabilizer” or working sets.
NOTE: Phases 2 & 3 are not shown here because they are NOT beginner routines.
Phase 1
Squat, back 5x5
Press, bench 5x5
Deadlift 5x5
Stronglifts 5x5
All sets are working sets.
Workout A Workout B
Squat, back 5x5 Squat, back 5x5
Press, bench 5x5 Press, military 5x5
Row, barbell 5x5 Deadlift 1x5
Starting Strength
Phase 1
Workout A Workout B
Press, military 3x5 Press, bench 5x5
Deadlift 1x5 Deadlift 1x5
After the deadlift is well ahead of the squat, move to Phase 2.
Phase 2
Workout A Workout B
Press, military 3x5 Press, bench 5x5
Deadlift 1x5 Power clean 5x3
Page 1 - RP,SL,SS
A Workout Routine.com
(from the 2014 ebook The Best Workout Routines)
The Beginner Weight Training Workout Routine: Version 1

All sets are working sets and rest 2 minutes between all sets.
Workout A Workout B
Squat 3 x 8-10 Deadlift 3 x 6-8
Bench 3 x 8-10 Press 3 x 8-10
Row 3 x 8-10 Pull-up 3 x 8-10
(or Lat Pulldown)
DETAILS AND CLARIFICATIONS

Workout A
Squats are definitely recommended, but leg presses could be used in their place if necessary.
For the bench, a flat barbell bench press is recommended, but a flat dumbbell press can work too.
For the row, pick any horizontal back rowing exercise you want. Bent over barbell or dumbbell rows, seated
cable rows, chest supported machine rows. They're all fine.
Workout B
For the deadlift, a conventional deadlift would probably be recommended for beginners most often, but a
Romanian deadlift or stiff-legged deadlift could be used instead if necessary or preferred.
Pull-ups are recommended for the vertical pull, but if you can't do them yet, lat pull-downs or some form of
assisted pull-up would be a suitable replacement.
For the shoulder press, any type of seated overhead should press is fine (seated barbell press, seated dumb-
bell press, whatever).
The Beginner Weight Training Workout Routine: Version 2

Workout A Workout B
Squat 3 x 8-10 @ 2min rest Deadlift 3 x 6-8 @ 2min rest
Bench 3 x 8-10 @ 2min rest Press 3 x 8-10 @ 2min rest
Row 3 x 8-10 @ 2min rest Pull-up 3 x 8-10 @ 2min rest
Triceps Pushdown 1 x 10-15 (or Lat Pulldown)
Calf Raise 2 x 8-12 @ 1min rest Dumbbell curl 1 x 10-15
Abs 2 x 8-15 @ 1min rest
Page 2 - AWorkoutRoutine.com
Greyskull LP
Train once every 48 hours with 72 hours after every 3rd workout.
AMRAP = As many reps as possible with good form (1 rep short of failure)
Day 1 Day 3 Day 5

Press, bench 2x5, 1xAMRAP Press, military 2x5, 1xAMRAP Press, bench 2x5, 1xAMRAP
Squat, back 2x5, 1xAMRAP Deadlift 1xAMRAP Squat, back 2x5, 1xAMRAP
Day 8 Day 10 Day 12

Press, military 2x5, 1xAMRAP Press, bench 2x5, 1xAMRAP Press, military 2x5, 1xAMRAP
Squat, back 2x5, 1xAMRAP Deadlift 1xAMRAP Squat, back 2x5, 1xAMRAP
NOTES:
Greyskull is a very versatile program in that its base is super simple but there is room to add.
The most common addition is an opposing upperbody pull-type movement – rows on bench days
and chin-ups/pull-ups on press days.
Other very common additions include the following:
Performing power cleans, power snatches or high pulls during the warmup for the deadlift
Adding curls and neck harness work
70s Big LP
Train once every 48 hours with 72 hours after every 3rd workout.
AMRAP = As many reps as possible with good form (1 rep short of failure)
Day 1 Day 3 Day 5

Press, military 3x5 Press, bench 3x5 Dips, wgtd 3x5
Squat, back 3x5 Deadlift 1x5 Squat, front 3x5
Chin-up, wgtd 3x5 Row see chart below Pull-up, wgtd 3x5
Chin-up, BW AMRAP Pull-up, BW AMRAP
RDL 3x5
Biceps Triceps Biceps
Row Types
Order of Preference Set/Rep Scheme
Barbell/Pendlay 3x5, drop set optional
Yates 3x8
Dumbbell 3x10
T-bar 3x10
Cable 3x10
Page 3 - GS,70sBig
Paul Carter – Strength, Life, Legacy Philosophy Behind Beginner Training
First 6-8 weeks -

• Do 1 “technical” lift in the beginning. Namely, the squat.
• Use the incline as the initial press. There are no real technical aspects to the incline press.
Thus, the novice can simply focus on strength building with a press. Rather than worrying about
setup issues and technicalities.
• Do pulling work 3-4 times a week. Rows twice a week and chins 1-2 times a week. Everyone
overworks the bench right out of the gate. This develops bad lifting habits early, poor posture,
and creates the stage for injuries down the road. No one has ever been accused of having an
overdeveloped back.
• Take lower back and ab work seriously. Lots of hypers and ab wheel and decline sit ups.
• Lots and lots of volume with manageable weight. Most workouts I had my daughter do 8 to 10
sets of triples with just the bar on squats. Concentrating on keeping her chest out, unhinging
the hips, and pushing off of her heels. The more weight you pack on in the beginning, the more
technique will break down. Strength will come after GOOD technique is reinforced.
• Add weight when necessary. Again, I didn’t push the weights on her, I let her strength curve
develop naturally. I had no programmed plan in terms of weights. I kept the volume high and
focused on teaching her little things like bar path.
• I kept the reps low on squats and medium on presses. I don’t think we did more than a handful
of sets of anything over 5 in squats. Reps build fatigue and fatigue causes breakdown. I wanted
all of her sets to feel strong and sharp. If I had to coin a phrase about it I would say “medium
weight, low reps”. This worked perfectly.
• For pressing it was generally sets of 5-8.
• On rows I kept the weights medium and reps medium. I didn’t want it to be heavy and have her
trying to heave the weight. I wanted her to be able to pull the weight in and learn how to feel her
back working. Usually sets of 8-12.
• High frequency and volume also were a big key. Lots of beginner routines are built around 3x a
week and I’ve never understood this. This is the one time when you can train pretty much every-
day and not overtrain. You don’t have the strength to tax recovery so just get in there and do 1-3
movements for high volume, drilling form. Strength will come very fast like this.
For the first 5-6 weeks or so this is what I had her do on a weekly basis -
I kept the number of movements to 2 or 3 per workout. I didn’t want to overload her with having to
learn too much... The best way to teach someone nothing is to try and teach them everything. I
kept 'it very simple.
Monday - Pressing and Rows Thursday - Squats

Incline Press 8-12 sets of 5-8 Squats 6-8 sets of 5’s or 3’s
Cable row 5-6 sets of 10 Lunges 2-3 sets of 15-20
Tuesday - Back Work Friday - Off
Chins 4-6 Ladders of 1,2,3 Saturday - Back Work
Hypers 4-5 sets of 10 Cable row 6 sets of 10
Wednesday - Misc. Ab wheel 4-5 sets of max reps
Ab wheel 5 sets of max reps Arm work 3-4 sets
Upright row 5 sets of 10-20 Sunday - Misc.
Chins Chins - more ladders
Abs More Abs
Page 4 - PC-SLL
Just to backtrack a bit, the first night I had her deadlift she pulled 135 for two sets of doubles.
My thinking that lots of back building and erector work in conjunction with the squat did exactly
what I thought it would do. She understood how to get and hold an arch, and she had enough
strength in her posterior chain to pull with good form and confidence.
Because she had developed a little bit of pressing strength, teaching her the technique aspects
of benching went much easier. She had more control over the bar, thus she didn’t have a balanc-
ing issue, and could put a little more effort into concentrating on things like getting tight on the
bench and leg drive. This in turn helped her bench more from session to session. She went from
benching 55 for a single to 55 for an easy triple from 1 session to the next. Yes I understand
that’s nothing more than noobie strength, but I’ve seen plenty of novice trainees struggle with just
balancing the bar for weeks on end. By just building some basic strength in the incline press, it
carried over to the bench and then the technical teaching portions went much smoother.
Page 5 - PC-SLL

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Linear Progression / Beginner Routines

Reg Park – Beginner Routine

Reg Park – Three Phase 5x5

After the deadlift is well ahead of the squat, move to Phase 2.

The Beginner Weight Training Workout Routine: Version 1

DETAILS AND CLARIFICATIONS

The Beginner Weight Training Workout Routine: Version 2

Day 1 Day 3 Day 5

Day 8 Day 10 Day 12

Day 1 Day 3 Day 5

Paul Carter – Strength, Life, Legacy Philosophy Behind Beginner Training

First 6-8 weeks -

Monday - Pressing and Rows Thursday - Squats

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