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Beginner’s Basic Power Workout

This is a nice routine for beginners to start on that will develop mass, power and everything else in-between.

The program focuses on the basic power building exercises – squat, deadlift, rows etc. There are no assistance exercises involved (unless you want to do some ab work each workout) because they serve no purpose for a beginning trainee.

Assistance exercises waste time, needed energy and can lead to overtraining. Assistance or isolation movements are good for bodybuilders who are looking for more definition in a particular muscle.

In order to be a bodybuilder you have to have a body to build in the first place and the only way to build your body, to pack mass on it, is compound, multi-joint, power and muscle-producing exercises. Not isolation crap.

The routine below is perfect for any beginner interested in weight training. This is the one I give to people who ask me for advice just starting out. Follow it to the letter, don’t be changing it around every week or so because you read something in a magazine by super steroid guy.

You should be on this program for six months to a year before you think of changing up. Believe me, if you stick with this and sink your foundation into the solid fundamentals of the iron game, you’ll have plenty of people asking you for advice before too long.

Workout One:
Squat 2-3 x 5
Overhead Press 2-3 x 5
Rows 2-3 x 5
Chins or Pulldowns 2-3 x 5-8

Workout Two:
Power Cleans 2-3 x 5
Bench Press 2-3 x 5
Deadlifts 1 x 5
Dips 2-3 x 5-8 (add weight if you can do more than 10)

Notes: Train consistently 2-3 days per week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water. If you go three days, you’ll do workout one twice a week, followed by workout two, etc. If you want to ad some ab work both days, go ahead and do that. If you get all the sets and reps for each exercise in good form, add 5-10 pounds to the bar on your next workout. Lift as heavy a weight as possible so that five reps is all you can get.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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