Beginner's weekly gym routine (full workout with all exercises) - Buff Dudes
video description
DAY 1 - Full Body
Back Squats (just squats) 5 sets x 5 reps
Bent Over Rows (mid shin to hip) 5 sets x 5 reps
Flat Barbell Press (benchpress, flat) 5 sets x 5 reps
Push Press (overhead w/ squat to lift heavier) 5 sets x 5 reps
Cable Rope Triceps Extensions (-chin to groin, elbows out up down) 3 sets x 10 reps
Lateral Raise 3 sets x 10 reps
Seated Calf Raise 3 sets x 10 reps
Day 2 - Full body
Deadlifts 5 sets x 5 reps
Pull-Ups (fingernails away, sub for lat pulldowns OR inverted rows if needed) 5 sets x 5 reps (weighted if needed)
Incline Press (45deg benchpress, still vertical) 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Barbell Curls (feel free to use EZ bar) 3 sets x 10 reps
Bent Over Reverse Flys (lat raise but bent over) 3 sets x 10 reps
Standing Calf Raises (calf raises, standing but can do sitting if it's all that's available) 3 sets x 10 reps
Day 3 - Full body
Front Squats (elbows high, wide stance, push hips forward, lungs full, brace abs) 5 sets x 5 reps
Pendlay Rows (barbell rows, ground to chest) 5 sets x 5 reps
Chest Dips (chest forward, legs forward, squeeze hands together at top, shoulder blades down, extend arms with slight bend, full range of motion, minimum 90deg elbows, elbows more back than out) 5 sets x 5 reps (weighted if needed)
Single Arm Dumbbell Shoulder Press 5 sets x 5 reps EACH
Single Arm Dumbbell Triceps Extensions (behind head) 3 sets x 10 reps
Cable Front Raises (between legs, hands to eye level) 3 sets x 10 reps
Seated Calf Raises 3 sets x 10 reps
Date: 2022-03-24
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Comments and reviews: 9
chevy3596
I joined Golds Gym about a month or ago. I havent been to a gym in a long time and the last time I did any form of physical training was in 2009 right before I retired from the Army. Golds has the 12 week challenge that I signed up for earlier this past week but before then and up to this point all I have done is HIIT classes 3 times a week. Although I am physically hurting because I am out of shape I feel that I need to get my weight under control. I will give your program a try and see where I am in a month or so and maybe take it to another level after that. I am not sure. Even though the Golds challenge has a cash prize at the end, I feel that regardless I will win either way. As a 45 year old, overweight with all types of medical issues I need to do do something for not only myself but for my family. Thank you for the inspiration and motivation.
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I joined Golds Gym about a month or ago. I havent been to a gym in a long time and the last time I did any form of physical training was in 2009 right before I retired from the Army. Golds has the 12 week challenge that I signed up for earlier this past week but before then and up to this point all I have done is HIIT classes 3 times a week. Although I am physically hurting because I am out of shape I feel that I need to get my weight under control. I will give your program a try and see where I am in a month or so and maybe take it to another level after that. I am not sure. Even though the Golds challenge has a cash prize at the end, I feel that regardless I will win either way. As a 45 year old, overweight with all types of medical issues I need to do do something for not only myself but for my family. Thank you for the inspiration and motivation.
reply
workout
Just so you guys know, you-re comPLETELY destroying the stereotype of ripped dudes being douche bags with no sense of humor. Plus, your videos give me a lot of motivation. Not only do you make things pretty simple, but for some reason I don-t feel like you-re judging someone for wanting to get physically healthier and stronger. Maybe it-s because every now and then, your inner nerds starts to show. I-m basically saying thanks for being cool.
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Just so you guys know, you-re comPLETELY destroying the stereotype of ripped dudes being douche bags with no sense of humor. Plus, your videos give me a lot of motivation. Not only do you make things pretty simple, but for some reason I don-t feel like you-re judging someone for wanting to get physically healthier and stronger. Maybe it-s because every now and then, your inner nerds starts to show. I-m basically saying thanks for being cool.
reply
workout
watching this after 2 years of training and doing this routeen when I started. Assuming the weights you guys were using were not lowered to make you not look like death to the camera. I have noticed exactly where I am actually strong, and where I am 100% useless and I thank you again for the help. (AKA my deadlift, bench, litteraly everything is bad, other than shoulder/ OHP where I smash you sukkas. Buff dudes 19 hobbs 3)
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watching this after 2 years of training and doing this routeen when I started. Assuming the weights you guys were using were not lowered to make you not look like death to the camera. I have noticed exactly where I am actually strong, and where I am 100% useless and I thank you again for the help. (AKA my deadlift, bench, litteraly everything is bad, other than shoulder/ OHP where I smash you sukkas. Buff dudes 19 hobbs 3)
reply
Zenbeau
9: 00 sorry i didn't understand what you guys meant by talking about the gloves. i find that it prevents calluses on my hands when lifting heavy weights, not nowhere near as heavy as y'all but it still gives me calluses o. O hmm. i don't think mine are leather but they are finger less so it doesn't sweat too much. i live in canada so it doesn't get as hot here compared to like Florida or something
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9: 00 sorry i didn't understand what you guys meant by talking about the gloves. i find that it prevents calluses on my hands when lifting heavy weights, not nowhere near as heavy as y'all but it still gives me calluses o. O hmm. i don't think mine are leather but they are finger less so it doesn't sweat too much. i live in canada so it doesn't get as hot here compared to like Florida or something
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Toni
really love your content guys and the 5x5 is a great program to get back into training or just to mix it up a little. But I think that it is not really a 'beginners' program since most of these exercises require pretty good form in order to perform them safely and efficiently. For those who want to start out in the gym you might want to keep that in mind. Other than that 5x5 really is a great plan!
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really love your content guys and the 5x5 is a great program to get back into training or just to mix it up a little. But I think that it is not really a 'beginners' program since most of these exercises require pretty good form in order to perform them safely and efficiently. For those who want to start out in the gym you might want to keep that in mind. Other than that 5x5 really is a great plan!
reply
Stephen
Hi it looks like this routine does dead lifts and biceps and triceps only once over a full week? Is it ok to do 5x5 on one body part at all 3 workouts in the week? E. g. Can you do deadlifts on all 3 exercise days and curls and bench and shoulders press also. Or should this not be done? Thanks. Steve.
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Hi it looks like this routine does dead lifts and biceps and triceps only once over a full week? Is it ok to do 5x5 on one body part at all 3 workouts in the week? E. g. Can you do deadlifts on all 3 exercise days and curls and bench and shoulders press also. Or should this not be done? Thanks. Steve.
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sport
In what world world a beginner need so mic shoulder work when the programme include bench press and incline press and over head press, if you had push press, dips and single arm Dumbell press then the amount of shoulder and front delt work is insane for a beginner
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In what world world a beginner need so mic shoulder work when the programme include bench press and incline press and over head press, if you had push press, dips and single arm Dumbell press then the amount of shoulder and front delt work is insane for a beginner
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Mr.
As a beginner at age 52, i have skinny fat. i have my full body workout. Question. When bulking, should i use intermittent fasting to my diet or wait 12 weeks? should i cardio on off days? im 226lbs, bmi 30. should i lose the weight first or bulk? Thanks
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As a beginner at age 52, i have skinny fat. i have my full body workout. Question. When bulking, should i use intermittent fasting to my diet or wait 12 weeks? should i cardio on off days? im 226lbs, bmi 30. should i lose the weight first or bulk? Thanks
reply
Cesar
How long as a semi beginner should you do this program? I-ve always gone to the gym but never really followed a program, feel like i-m in that grey area where i go but don-t really know a good program and get discouraged bc of results
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How long as a semi beginner should you do this program? I-ve always gone to the gym but never really followed a program, feel like i-m in that grey area where i go but don-t really know a good program and get discouraged bc of results
reply
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