The PERFECT Beginner Workout (Sets and Reps Included)
ฝัง
- เผยแพร่เมื่อ 24 มิ.ย. 2024
- If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this video, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third month longer, that is designed to build both strength and muscle while making sure to build your body on a solid foundation.
60% off all AX programs - athleanx.com/x/203-workouts
Subscribe to this channel here - bit.ly/2b0coMW
Each month consists of three workouts, two of which are full body workouts and one of which focuses on your core and grip/forearm strength. The total body workouts are alternated on monday, wednesday and friday while the core and carry workout is repeated every tuesday and thursday. The weekends are taken off for rest and recovery.
The exercises in this beginner workout routine are grouped by movement patterns. Instead of focusing solely on specific exercises, I want the beginner trainee to think about how their bodies are moving and why that movement is important so that they may substitute in other exercises down the line with a knowledge of why they are acceptable alternatives.
The ten movement patterns are:
Squat
Hinge
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Static Lunge
Dynamic Lunge
Core Flexion
Carry
Over the course of the 3 months of this beginner workout plan, you will see that the exercises that fit each movement pattern will change. By either increasing the complexity of the exercise or the amount of load that can be used on the exercise, we can ensure progressive overload is met while giving your muscles the stimulus they need to grow bigger and stronger.
Eight of the ten movement patterns are split up across two full body workouts as shown in the video.
Here is an example of how the A full body workout for beginners of month one is structured:
1. DB Drop Squat - 3 x 12-15 FF
2. 1 Arm DB Press - 3 x 12-15 FF each arm
3. Chest Supported Row - 3 x 12-15 FF
4. Bodyweight Split Squats - 3 x FF each leg
Here is an example of how the B workout for beginners of month one is structured:
1. Pullthroughs - 3 x 12-15 FF
2. Bodyweight Reverse Lunges - 3 x 12-15 FF each leg
3. Pushups - 3 x FF
4. Lat/Banded Pulldowns - 3 x 12-15 FF
Here is an example of how the C beginner workout of month one is structured:
1. Rollups - 3 x FF
2. DB Suitcase Carry - 3 x FF each arm
As you make your way through months one, two and three you will see that the reps will decrease (progressing from movement mastery into strength overload) and the overall volume will increase and then become streamlined for maximum efficiency at the end. Any beginner who performs this total body workout for beginners can expect to see increases in the amount of muscle mass they carry as well as how they look and feel by the end of the routine.
The majority of these workouts can be performed in any home gym, making this extremely friendly to anyone who is looking to build muscle but either cannot or does not want to go to the gym. A simple bench, barbell set and some dumbbells is all it takes for you to start building muscle as a beginner. If for some reason you cannot perform one of the exercises shown here, simply leave a comment below and someone will be able to recommend an alternative option that you will be able to do.
All beginner workouts should have something in common, and that is a focus on learning the basics while paying attention to perform the exercises you are doing the right way. There is no point in building strength upon a cracked foundation. Learn how to control your body in space and master the movement patterns before adding weight to prevent unnecessary breakdowns down the line.
Within these workouts you will find familiar exercises like pushups, squats, deadlifts, rows, pullups, lunges and more. The exercise progressions are what is important however and making sure not to move to an exercise that your body is not prepared to do properly at this time. The step by step workout plan for beginners is laid out as such to ensure that that doesn’t happen to you. Take it workout by workout and you will see that you can make great progress without any slips along the way.
For more complete full body workouts that will help you build muscle as a beginner, be sure to head to athleanx.com via the link below and check out the programs offered. No matter what your specific goal is, the program selector tool will help you find the one that is best matched to your current goals.
For more videos on total body workouts for beginners and the best full body beginner workout, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
Many beginners think that doing 100 pushups a day is a good idea to grow a bigger chest. Here's why you need to STOP doing 100 pushups a day - th-cam.com/video/-T64FLsJnAU/w-d-xo.html
What about cardio and conditioning? Where do we add those?
@@drhtum Cardio & Strength Training CAN NOT be done together. It is always better to do them separately. 100 Pushups is a cardio for those who can do. But as per Jeff th-cam.com/video/-T64FLsJnAU/w-d-xo.html video. STOP DOING 100 PUSH UPS.
What do you suggest for people with bad knees?
V
Jesus Christ loves you ❤️
(For myself and those who want time stamps for the motion examples)
0:57 Horizontal Push
1:39 Vertical Push
2:21 Horizontal Pull
3:06 Vertical Pull
3:48 Hinge
4:33 Squat
5:27 Static Lunge
6:06 Dynamic Lunge
6:42 Core Flexion
7:25 Carry
You forgot the lower half of your body mate
Thenks mate
For saving
Thank u
Awesome thanks for doing this!!!
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
Thanks, made it easier for me to see the workouts. I'm 40 yr old, I've never exercised much but I need some life style changes. My body type is skinny as hell got that water weight belly going. I've been doing power walking for 30-60 min each day w some body weight floor exercises. But I wanna start hitting the weights. I will follow this plan. Thanks bro 👌
Thanks man!
Everyone in 2022 and onwards,
Thank you.
I was able to make the routine in my google calendar and copy and past this into the description and now I have a perfectly time stamped way to reference the video at each level Thanks so much for saving me HOURS!!
@@andrewdwillis6 yo can you send it to me some how like through a number or social site
I was here one month ago. Here's a quick update:
I followed all exercises for Level 1 for one month. I'm now ready for Level 2. I have been focusing on my nutrition as well. I'm considered overweight and have lost a good amount of weight already. My body is beginning to take shape and I can see where this is going. My focus was on doing the exercises correctly and establishing the consistency of going to the gym, nothing less nothing more.
Questions? Hopefully, I'll be back here for month 2 (I see a lot of people post about month 1 but never come back for 2).
Month 2: I continue to see progress in the mirror. I do not look jacked by any means, but every week my man boobs look less like boobs and more like pecs; not there yet though. When I felt lost during an exercise, I would think about Month 1 and what the concept (muscles being worked) was. I did increase my weight for each exercise at least once during this month. There are less reps, so if I felt I could do more then I would add more weight. If for some reason I couldn't do it, no problem, I'd just grab the lower weight right away and complete the exercise. Nothing crazy really, just go in there do my work out and that's all! I do add a 5 min walk on the treadmill before each workout and a 5 min stretch session after. Drink lots of water! You got this!!
Month 3: I'm going to make my month 3 update right now. Hopefully this has been helpful to at least one person. I followed the exercises for three months and it's exactly what it portrays to be: a beginner work out. It taught me consistency in the gym, different terminologies and what I should feel when I'm lifting. My body is so much different than when I first started. But I am not ripped or the hulk. judging on a 3 month journey so far, I think you will have to do at least 6 months, possibly a year of consistent workout for your body to change to a 'I work out' type. Don't get me wrong, I see the change in my body now, and muscles look great. But it's not an easy fix and done, this is a long game.
Specific to this program. It feels that month 3 begins to get much harder. I'm not able to do a lot of pull-ups (the feeling of getting your first one, is amazing!), so I still do the assisted. Some of the other exercises, in my inexperienced opinion, get a little dangerous. I'm trying to lift more and more weight each time I go. But it's uncharted territory. Is the bar going to fall on me, am I gonna injure myself with too much weight? So I'm not going to do a month 4. I'm just gonna stick with the 3. I'm most likely going to transition to AX-1 training camp (I believe it's called) I want to continue my gym journey but don't feel like repeating this. I'm going to expand and gain some more knowledge.
Thanks for reading!! Good luck!! & Thanks to @athleanx for the amazing workout that got me started on a healthier me.
Hope it continues to pay off for you
One more week
Update in a month!
Bro should i follow this workout or not
@@aniketpawar26 Bro just do it. Idk about you, but just reading this guy his comments and updates, makes me wanna go to the gym right now.
Did for myself so thought of sharing!
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
This is very helpful. Thanks!
@@t_better99 Goodluck
.
@@karim140 thanks
what are the results like?
A=4:33 Squat,1:39 Vertical Push, 2:21 Horizontal Pull, 5:27 Static Lunge
B=3:48 Hinge, 6:06 Dynamic Lunge, 0:57 Horizontal Push, 3:06 Vertical Pull
C=6:42 Core Flexion, 7:25 Carry
Monday:A,B,A,B
Tuesday:C,C,C,C
Wednesday: B,A,B,A
Thursday:C,C,C,C
Friday:A,B,A,B
how is it going four months after the comment?
i am supposed to do a,b everyday together? Ora on monday and b on wednesday
@@DevaanshPareek First week you go A on Monday, B on Wednesday, then A again on friday. Second week you go B on Monday, A on Wednesday, B again on Friday. Repeat the same pattern for the next weeks.
@@traineegrammarpolice188 What about C tough.
@@orwellianyoutube8978 It stays on Tuesday and Thursday.
Jessie is an absolute legend....he's a beginner, intermediate AND advanced all at once!
Jesse is the noob, his tat of Walt Disney is the intermediate, and his tat of Mickey Mouse is legend status
He is a shape changing alien maybe
I honestly don't understand why he doesn't do marathons. He has the perfect frame for long distance running. He could blow like 95% of people in long distance runs out of the water, easily.
@@andresvalverde5182 he used to do long distance running but he stopped because it’s the reason why he was always skinny
@@cmend honestly though, long distance running can bet you crazy stamina
Dang this is truly one of Jeff’s best videos. Man just gave beginners a 3 month program for free
No face pulls? No way I'm doing this garbage!
@@reptilesgamers00 Incorporate some face pulls on your routine then lmao
@@reptilesgamers00 because it's FACE PULL EVERYDAY 😂😂😂 you don't need a routine for that
If you pay for workout programs, you're an idiot. They should all be free.
@@Ignore14 I mean I’m a sense they are kind of like books, those aren’t free. Write your own program if that’s how you feel
This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing
Update? Cuz I am doing random stuff at gym atm
@@mustafaashraf3744 not him, but random stuff only gets you so far.
White Okay th-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have
everlasting life. John 3:16
I know it's not much, but I did my first set of 12 Push Ups today. Thank you. You are awesome!
It is not about quantity, is about constant progress, congratulations.
Most of the rest of the western world did zero pushups today. Keep it up.
Bro that's plenty keep pushing
Let's go man! Keep going
Awesome! It's more than U think.✌️
1st month:
A:
1 - squat pattern 4:32
2 - vertical push 1:39
3 - horizontal pull 2:20
4-static lunge 5:27
B:
1 - hinge 3:45
2 - dynamic lunge 6:05
3 - horizontal push 0:57
4 - vertical pull 3:05
C:
1 - Core flexion 6:39
2- carry 7:24
Workout A 9:47
Workout B 9:49
Workout C 9:51
Workout D 10:27
Workout E 10:37
Workout F 10:43
Workout H 11:27
Workout G 11:45
Workout I 12:30
Thanks man, soo helpful
Thx ma man
🔥🔥🔥 nice
life saver
Thanks my g
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
hi
Thank you!
ty
So much appreciated!
Thanks man
Workout A
4:33 Squat
1:39 Vertical Push
2:21 Horizontal Pull
5:27 Static Lunge
Workout B
3:48 Hinge
6:06 Dynamic Lunge
0:57 Horizontal Push
3:06 Vertical Pull
Workout C
6:42 Core Flexion
7:25 Carry
thank you
Goat
that is it? four exercises a day?
.
Thanks
I love how when Jeff says beginner workout he uses Jesse
Makes it much more relatable/believable than if he did it himself. Lol
His strength standards are probably are beginner
Jesse shouldn't be a beginner anymore , he has been a beginner on this channel for like the past 3 years lol
Jesse stopped being a beginner long ago
O😊😊😂
Thank you for the amazing into. I'm currently rehabbing an injured left shoulder in order to prevent surgery .
Your advice has been helpful for my 64 yr old body. Lost 37lbs and completely transformed body fat ratio from inspiration while viewing common sense videos such as yours.
Good day, and happy New year.
I will document my journey for the first month here, for my reflection in the future and motivation for whoever is not starting.
I got my brother to register me to the gym because I knew I wouldn't break that barrier myself. I'm 27, I weigh 84kgs and my height is 176cm.
I'm a runner but it's been getting hot where I'm at so I can't run outside.
Day 0: I enter the gym, slightly ashamed since I'm clueless and I see muscular kids around. Immediately I head to the treadmill and hit it with my marathon pace. I exhaust myself and leave the gym.
Day 1: I go with the intention of following Jeff's schedule, I do everything as shown, I mess up my form especially in the lunges and I am not sure If I did the DB squat exercise right. No problems I leave to reflect for another day.
Day 2: I enter the gym, head for my warmup treadmill run 15 mins. I go by the DBs side in the gym and start doing my suitcase carry & my abs exercise. I leave feeling like my back was straightened with my abs and I feel good about my posture.
Day 3: I enter the gym, head to my treadmill run, meet the coach at the gym he's a welcoming dude. I start with the pullthroughs, I knew I was doing it wrong so I asked the coach and he showed me a whole different exercise for the shoulders, but he taught me how to adjust the pulling side. He leaves and I start doing the pullthroughs till FF. I start on my pushups, I do 5 and I fail, the 2nd and 3rd reps are almost instant fails. I am thinking of changing this exercise to inclined pushups if I fail early next time don't feel like I hit the muscle.
Did the rest of the exercises and left feeling good.
Day 4: I plan on starting to do this at 5AM, of course I don't wake up. Previous ones I have done at the afternoon or evening. I kept reminding myself that I am a b word if I don't. So half an hour later, I wake up and go. I do my run but this time 10 mins cuz im late to work I finish my workout c exercise and leave. Need to make it earlier next time to do the exercises at ease. I go to work feeling healthy, strangers at work start giving me the head nod for some reason as if they know me. But I am sure this is because I am sore at my abs and have my back straight af. Feels good to get respect just for being healthy (haven't had those before).
Day 5: I go to the gym half an hour earlier, still not enough time as workout A is longer than workout C. I plan on making it an hour earlier next time when I workout in the morning. I do my 10 minutes run, and I head to do workout A. I go to work this time completely depleted, a coworker catches me he's like dude you're literally dragging yourself. I don't like it. Anyways, as day goes on I restore some energy and get energetic. No more on the godly feeling and no sorenes.
Day 6 & 7: I feel like it's too much to have 2 days rest. But I remind myself that the point here is not the workout it's the discipline.
Day 8: I go to work out and I find myself struggling to do the pushups, this time I switch to knees support push ups & inclined push ups. I leave not extremely sore but barely can move my hands after those lat pullsdowns.
Day 9: I go and get my 10 mins run, do exercise C. I don't feel like my abs have the same soreness as the beginning. I finish my workout and leave the GYM. This time I eat food and include half a protein shake serving. Overall, I don't see big gains but I do feel like I can carry more weight than before.
Day 10: I go to the gym and do my 10 mins cardio warmup with a crazy headache. I do exercise A, and leave. It's no longer fun.
Day 11: The gym is closed due to a public holiday, I decide to do the Workout C exercise at home. I notice that my weight is up by 2kgs, I search it and it's mostly water weight due to gylcogen storage.
Day 12: The gym is still closed, luckily I can do all workouts in exercise B at home since I got the lat pulldown machine. I understand now moving forward it's all about discipline. I am thinking about incorporating a diet to support weight loss during this.
I will continue to update as I go. I like the journey thus far.
Damn! Jeff’s given a free 3 month workout plan here...
The workout plan is free. Following it is going to cost us.
@@KnightlyChaotic cost us dedication and effort which will better ourselves
@@Msreesaranyan motivation in this plan costs money
Yeah man, what a gift.
This is a rare thing for a fitness channel to do, and it's even rarer because jeff puts all his knowledge to it, so we know its a damn good workout plan.
@@tanmaypandey7475 lol i am not going to the gym because I'm working out from home
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-beginner-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hi
DAMN IT
I WON
Dammit 😅
Anybody ever won?
I was a multi-sport athlete and powerlifter in HS 2 decades ago, and haven't lifted since. I just started lifting again but came on YT for guidance. Thank you for this. This is the most legit guidance I've found on here!
This is absolutely perfect, exactly what I've been looking for - something I easily understand and is set out in a manageable, progressive structure.
Thank you Jeff, you're a legend 👍🏼
You cool “🧔🏻♂️😎”
Just came back to say that I've been doing this workout for a month. I've just progressed from level one to level two. All I can say is IT WORKS! I can't believe how well this works! Thank you, Jeff, for making this available to everyone!
Good on ya! Hopefully start next week for us.
Also, how did you figure out your starting weight, and how much rest did you have between sets?
@@unkindledtarnished2958 that’s my questions as well, basically u choose the one at ur limit for example for vertical push one, I used 20 lb first tried to do 15 but I failed at 12 and I chose 15 lb next time and I can do 15 times and I couldn’t do one more, so 15 is good for me I assume
Did you follow exactly the route or did you do some of your own exercises as well like bicep curls
@@MuayThaiEntertainment I'm sure you're asking the other guy, but I am on month 3, in the middle somewhere. I've been following it exactly I'm getting pretty damn good results.
Can't tell you how excited I am to see this in notifications! I always wanted to invite more people to the gym, but never had a perfect workout plan for complete beginners. This is great, and is definitely gonna be motivational for a lot of people!
Jeff this is amazing content, its so benevolent and kind hearted of you to put this incredibly valuable information out there for free!!! And Jesse's looking great, fantastic work you two 👏 Thank you so much 😊
This short video was very informative and I appreciate you taking the time out to give us a chance to developers some progressing but all equally important exercises.
Jeff, you are my idol and true bodybuilding icon. Your guides for beginners are really awesome, and i like that all these exercises can be done at home beacuse of the ongoing covid pandemic.
I would also like to remind all new bodybuilders that beside hard training, diet is also a life changing factor. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. Please try finding a diet that will best suit you. If you still don't know where to start, consider dietarize as your starting point (it comes with a workout plan included, which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪
Not the workout we asked for, but the one we needed for the new years!
Year*
th-cam.com/video/zInqji0I-sU/w-d-xo.html
@@TheLusaso Years if you only do new year resolutions upto Feb only.
I keep coming back to this over and over. It’s a keeper for sure. Thank you!
Very helpful starting to workout again at 200 pounds and mobility issues so getting these variations are definitely teaching the right motions feels like it’s straightening out my muscles and bones as I’m doing them
This free knowledge is very much appreciated my guy, building a routine has by far been my hardest task.
As a total beginner I am extremely thankful for this video, thank you so much! Love your channel 💪🏻
Thank you for putting in the time to lay out the schedule and workouts for all muscle groups. Best workout video I've seen on YT ever
Super detail oriented video with perfect explanation both physically showing as well as verbally. Turned 33 and decided to make a positive change. Thanks for reminding me of the basics 🤙
Can’t wait to take my mom through this program! I’m still going to have to modify for her and will probably have to repeat month one before moving onto month two but this is still the best thing out there that I’ve found for her. Thank you!!
This is what I am doing, maybe extending slightly more and slowly increasing weights/resistance. Trying for an overall rehab after breaking my arm last June. I also have to lose a bunch of fat and level 2 band assist pull-ups scare me at the moment.
Finally, a good workout plan for Jeff's equipment/gym to keep up with Jeff's gains.
Thank you thank you! You’ve been so generous with your knowledge and information. Love the levels ! I will start soon!💪🏼💪🏼💪🏼
Yes this video is awesome. I’m 42 and just get back to the gym after more years off than I care to admit. To be able to watch a step by step plan eliminating the guess work definitely makes feel more comfortable and confident that I will actually be making progress and not just wasting time. THANK YOU
You need to watch K boges. He has changed the way I exercise. Just 3-4 exercises is all you need. I am 48 and have been training for 30 years. He has a simple no BS approach which is really informative
@@fitat4224 that’s what this 42 year old needs.. ima check him out. Thanks!
This is the best video out there.Your video is exactly what I was looking for, you break it down to the different movements and you give a schedule. This is the only video out there that breaks it down that way. You saved me over a thousand dollars in a trainer for just for the basics. Awesome!
It would be awesome to have a home version of this detailed workout for beginners
This is the simplest and best beginner guide EVER on here. Thanks Jeff. I appreciate you for sharing
Amazing!!!! Just getting started for the first time in my life. This has been really helpful!
I’m a female, 40, I’m finishing the 3rd month now. I went from struggling with body weight squats and lunges to now squatting 70lbs, deadlifting 60 lbs, 30 lb military press, 70 lb step back lunges 40 lb bench press, 60 lb pull downs. feel so proud of myself! Is there a recommended next set of exercises in a video that I can move to? Thanks :)
The 'perfect total body workout' video is what you should move on to. You're welcome : )
@@zeerakshahbaz6838 thanks! I will check it out :)
I'm proud of you too. Well done!
Congrats on your progress! Did u notice a big change in your body composition in that time? My partner and I have just joined a gym and plan to follow this workout. She’s very nervous to start and I intend on sharing your success story :-)!
@@CorruptControl my body comp scale says my muscle mass increased by 4 pounds in the past 3 months for whatever that’s worth. I also find carrying regular stuff around a lot easier. It’s great because you can do all the exercises in 25 mins if you need to which was very motivating to me (especially at first).
This is JUST what I need! I want to get back in shape continuing from physical therapy after a tear in my meniscus and this is perfect! I have always struggled to figure what I should do but this is perfect! Thanks!
Thanks for posting this. I started this today and legs were like jelly come the end of the session. Managed a quick 30 lap swim afterwards and am noticing my shoulders and back starting to get the ache. Looking forward to tomorrow.
I’ve been working out bad in the last month, zero progress, thanks to this video I now know that I was training out very poorly and randomly.
Time to get a good schedule.
Thanks for this!
Thank you so much for this Jeff, I really need it as a beginner.
This is an EXCELLENT baseline for ANYONE!!! Thanks so much!!! So much content in one video! I now know how to start putting things together in a meaningful way...61 and going strong!!
*Workout A*
15lb DB Drop Squat (3x12-15): 4:32
15lb 1 Arm DB Press (3x12-15): 1:45
15lb Chest Supported Row (3x12-15): 2:20
BW Split Squat (3xFF): 5:27
*Workout B*
Pullthroughs (3x12-15): 3:51
BW Rev. Lunge (3xFF): 6:06
15lb Pushups (3xFF): 1:01 1:12
70lb Lat Pulldowns (3x12-15): 3:08
*Workout C*
Rollups (3xFF): 6:39
DB Suitcase Carries (3xFF): 7:24
I loved this video . I found it inspiring and very sound. I
Am a PT, and I love how clear and methodical you present this workout for everyone of every level! Please keep sharing these. Going to start today! Thank you!!!
jeff and jesse!!! holy crap this is exactly what i’ve needed!!! i already plan to buy one of your lifelong plans! thank you so much! honestly this paired with your “22 day fix posture” video is PERFECT for beginners!
Perfect Beginner Workout:
Monday: Face pulls
Tuesday: Farmer’s carry
Wednesday: Face pulls
Thursday: Farmer’s carry
Friday: Face pulls
Saturday: Farmer’s carry
Sunday: Face pulls
jeffs proud of you bro
@Abeer Talukder Fitness Crazy enough that it just. Might. WORK!
YOU FORGOT ROTATOR CUFF ISOLATION EXERCISES
@T Man right right my bad 😂
@@noice1031 BAND PULL APARTS
Going to start this workout 💪🏾 thank you so much for sharing this!
I honestly think that your channel is the best fitness channel on TH-cam!
Especially for muscle training.
(For myself and those who want time stamps for the motion examples)
(Thanks Caleb for the original timestamps)
Workout A:
4:33 Squat
1:39 Vertical Push
2:21 Horizontal Pull
5:27 Static Lunge
Workout B:
3:48 Hinge
6:06 Dynamic Lunge
0:57 Horizontal Push
3:06 Vertical Pull
Workout C:
6:42 Core Flexion
7:25 Carry
Many dont really know how to start, especially own-bodyweight workouts. Hope this will find many beginners💪
I have started work outs and after watching countless videos on how to begin, none of them were clear on which days to do what and it was very frustrating but this video is perfect for beginners so I thank you dearly
BRAVO!! Finally, a workout that bridges the gap from where I'm at and where all of the other workouts begin!! Thank you sir! I hope to see Weeks 4-6 in a few weeks!!
I'm starting the second month and I really feel the difference, the second level is really demanding and I'm amazed by the weight I can lift now. Jeff is truly an expert. Be patient and build a good foundation.
Hi I am about to start month one of this, how did you find doing month 3?
@@maryamchoudhury8334 how was month one?
Are you still doing it? How's it going?
@@maryamchoudhury8334 I got sick, returned to the gym and now I moved on to PPL split... I feel gret, thanks
@@tarekhabre7471 I changed to the PPL split, and I'm doing great... I just changed the Squat and dead lifts 'cause I suffer of lower back issues.
Thank you, Jeff! I used to hate lifting weights. Now I realize I just didn't know what to do and didn't have a plan to follow! Two weeks in, your workout has made the process simple and fun! Again, thank you!! :)
I’m ht starting out this serious workout in January. I do between 20 to 30 push-ups. With lift weights everyday. Thank you Jeff for everything !
Pattern 1: horizontal push (shoulders, chest, triceps)
-push up (lvl 1)
-dumnell bench press (lvl 2)
-barbell bench press (lvl 3)
Pattern 2: vertical push (shoulders, triceps)
-1 arm dumbbell press (lvl 1)
-2 arm dumbbell press (lvl 2)
-barbell overhead press (lvl 3)
Pattern 3: horizontal pull (biceps, back)
-chest supported row (lvl 1)
-tripod row (lvl 2)
-barbell row (lvl 3)
Pattern 4: vertical pull
-pull down (lvl 1)
-assisted pull up (lvl 2)
-pull up (lvl 3)
Pattern 5: Hinge (posterior chain and hips)
-pull through (lvl 1)
-romanian dead lifts (lvl 2)
-deadlift (lvl 3)
Pattern 6: Squat
-dumbell drop squat (lvl 1)
-goblet squat (lvl 2)
-back squats (lvl 3)
Pattern 7: Static Lunge
-body weight split squat (lvl 1)
-dumbell split squat (lvl 2)
-dumbell bulgarian split squat (lvl 3)
Pattern 8: Dynamic Lunge
-body weight reverse lunge (lvl 1)
-single dumbbell reverse lunge (lvl 2)
-dumbell reverse lunge (lvl 3)
Pattern 9: Core Flexion
-rollup (lvl 1)
-jackknifes (lvl 2)
-hanging knee raise (lvl 3)
Pattern 10: Carry (grip and hand strength)
-suitcase carry (lvl 1)
-farmer carry (lvl 2)
-overhead carry (lvl 3)
Workout A: total body
1. Squat
2. Vertical push
3. Horizontal pull
4. Static Lnge
Workout B: total body
1. Hinge
2. Dynamic lunge
3. Horizontal push
4. Vertical pull
Workout C:
1. Core flexion
2. Carry
-A and B alternate on MWF
-C on TR
-Month 1: use lvl 1 exercises, 3 x 12-15 until failure
-Month 2: use lvl 2 exercises, 3-4 x 8-12 until failure
-Month 3+: use lvl 3 exercises, 3 x 5, add 5lbs each workout if able to perform all reps, otherwise repeat that weight
How much should I rest between each set
@@vikramhariharan2285 this is about going until form failure and to be able to do it at your best. Personally I would think a 3 min rest per set would get you the rest needed to perform at your best.
Thanks for posting this.
Thank you
Legend
Me: Jeff wearing a shirt...
Ramy: winter is here
What!?
KAKAKAKAKAKAK this is wonderful! PRANK! It is terrible! I looked in the mirror and saw something UNPRETTY: my face. KAKAKAKAKAKA! But I am happy agayn because I have TWO HOT GIRLFRIENDS and I use them to get views on my videos! KAKAKAKAK!!! Good day, dear glenn
Lmao
Are you the cricketer?
@@AxxLAfriku I LOVE YOU
I have gained 20-30 pounds in 7 months and I really am excited to try this program!!!! I love that it doesn’t give so many exercises at once so I can master new levels each month! I am going to practice each one tomorrow, then start on Monday and see how it goes!
This is the best beginner workout ever period. Went to the gym for the first time yesterday and struggled lifting an empty bar lol. As Jeff says, build up to do the level 3 variation with right form and set yourself up for success. Good luck in 2022 :)
any progress
How you feeling after 6 months?
I don’t understand this comment. Its the best beginner workout regime after one day at the gym?
@@MCroppered That's their logic lol
Having this to work with is appreciated, thank you!
I’ve been on it for two months and it has been great! Thanks Jeff!
This is awesome! Thank you! At one year, I'm still new to the gym. And using weights. This is going to help me build my workouts to use that goal of hitting the level of exercises.
This is literally a progression for the 5x5 stronglifts programme, with added core flexion and carry during rest days. Can't wait to try it out!
what can i do instead of the carry.
?
@@hasanmohamed1935you ever figure anything out?
AND Jeff included the workout in the description. This man is amazing. He just keeps on giving.
I just typed the whole thing out dammit 😂
Amazing work as always. Thanks Jesse for doing the hard part and lifting the weights :)
Very helpful for a beginner! Amazing Tips! 👍
Why do our animals wanna get involved in our workouts-its the only time my cat wants my attention lol
Your cat wants to join in so he can be like the meowscular chef: th-cam.com/video/uOWcJnBrl2I/w-d-xo.html
bc we have a beastly aura when working out :D
My dog as well lol
My cat chases my braid during push-ups. 😂
My dog too I don't wanna crush him accidentally dropping the dumbbell so I chase him😁
This is great! I'm just mentally preparing myself to get back to the gym after 3 years, I feel like I'm starting over from scratch. Definitely going to rewatch this and take notes.
Dude. Thank you for this. For someone who loves to structure their life, this is exactly what I have been looking for to start hitting the gym. I'm a couple days in and it's perfect for my schedule and experience. You've earned a subscriber.
Thank you man for providing this for free for us beginners. Used to watch your videos back in the day but I would be sitting on the couch eating some chips. Now because of quarantine, I finally took that step in getting a home gym!!! I’ll be using your workout plan throughout, I’m excited for this journey!
Hey how did it go?
Finished month 1, started month 2. Feeling great! I'm combining it with a morning routine consisting of dead hang and some stretching, plus short HIIT training 1-2x per week, running 1-2x per week. Shoulder pain is gone, lost some weight, feel like a beast.Totally different from my previous attempts at starting to exercise consistently, which usually ended in some type of injury.
Thanks for the workout!
How much weight did you lose? It's currently my 2nd week in the gym/dieting and I'm planning to use this workout instead
Hey checking in for the first time!
I’m going to be doing this 3-month plan as a way to introduce myself to weightlifting!
I indoor boulder but there are so many road blocks for me because I don’t have the strength one needs to do climbs past V4 and so on. Therefore, this feels absolutely perfect for me to lay in some foundation.
Will be following the exact same plan and I do choose to boulder only on Tuesdays and Thursdays after my core workouts! And at the time of this original comment post, just got back from doing my first workout yet! I feel good and definitely put in some weight progression and everything hurts! Wish me luck ladies and gentlemen! 🙏🏻🙏🏻
I started this last week….I’m a 28 year old woman, and it’s been so helpful at the gym, and I’ve managed to lose 4 lbs in 7 days. I realize this isn’t specifically targeted towards weight loss but it helped me with my goals. having everything so clearly explained and laid out made the gym not so scary! Thanks for the video
i know this isn’t targeted towards weight loss, but that’s my goal. i want to do this strength training but any advice to also lose weight? i would assume cardio
@@prythal HI! so in the last 8 months since I've started this I've lost 27 lbs. For me personally, the thing that worked was eating healthier (duh), doing this program at the gym 3-4x a week, and making sure i walked 10,000 steps a day. I made a spreadsheet of this video and use it to plan and create my weekly goals (A,B,C days). After 6 months, when my progress started to halt, i started implementing youtube workouts targeted towards increasing heart rate to120-140 bpm, a little under Cardio for me. There are lots of videos like this on youtube! (growwithjo is a favorite) I highly recommend getting a Heart rate tracker...like a fitbit or a smart watch. It keeps track of your steps and helps you know when you're slacking haha. Implementing the workouts with my strength training has helped a ton! I'm continuing to lose weight, and i still love going to the gym
I’m a beginner as well. I have heard that diet is best for weight loss. Lifting is good for muscle development which slowly ultimately affects fat loss. And cardio is best for general cardiovascular health
Picked up a squat rack this past week. Haven’t lifted since the start of the rony. Gonna follow this and only this program. I’ve always neglected my imbalances too so this will give me that base I always neglected
2nd month:
D:
1 - DB Goblet Squats 4:58
2 - DB OHP 1:57
3 - DB Tripod Row 2:38
4 - DB Split Squats 5:42
E:
1 - Romanian Deadlifts 4:08
2 - DB Suitcase Rev. Lunge 6:20
3 - DB Bench Press 1:16
4 - Band Assisted Pullups 3:27
F:
1 - Jackknife 7:00
2 - Farmers Carry 7:39
Workout A 9:47
Workout B 9:49
Workout C 9:51
Pic 10:10
I just joined gym yesterday,and following the steps of you as my trainer.Big thanks for the video 🇬🇭✊🏿
Outstanding video. I'm a marathon runner who has traditionally hated weight training and been to scared to try some of the more compound movements. I've been doing this for a few months as a supplement to my running and seeing benefits, while really enjoying myself. Now that I'm a little more comfortable with the movements, I've been trying to go a little heavier with about 5 to 8 reps sets. Really cool to actually starting to increase the weight. Another thing, improving in the Deadlift and bench gives me the 'Runner's high' that I haven't gotten in years running. Thanks always to the man, the myth, the legend!!
Thanks so much for this. I'm turning 36 this year. I'm 5'11'' and 215 lbs. Time to take control of my life by finding that self-discipline and self-mastery that is so vital to success.
How is it working out for you? Did you stick to it?
I'm still on LEVEL -1. Table pushaways, refrigerator door rows, soda spit outs, overhead snack put away and spoon drops. I have a month of sets to get through!
You're living the dream baby
Underrated comment... But I would argue this sounds more like level 0
Ahh I remember this video :)
This got me laughing hard😂
Overhead snack put away , spoon drops LOlll.
Again, with the best content available anywhere. Amazing video. Thank you so much for everything you do.
You have NO IDEA what a gem this video is!!! Thank you!
I love that at the end it gives you steps to do AFTER the 3 month workout plan. I always get confused as to what to do after because I get scared of loosing muscle and gaining fat back 😅
"losing"
Month 1 update : It has been 1 month since I have started doing this exercises. It was challenging to begin with but slowly progressed and now I am very comfortablr doing all the exercises. I also added a 15 -20 min cardio routine to the exercises and it really helped. I have lost around 4 kgs. I thought I hit a plateau coz I wasn't getting below 90 kgs. But Finally I did it, I'm currently 86 kgs. Didn't eat clean for the first 10 days but since the last 20 days I have been eating very carefully and maintaining a calorie deficit of 500 cals. And I see the results. Not a crazy change but yeah slowly will get there. My goal is to look good shirtless and a weight of 72 kgs. 14 more to go
Great! But doing cardio in the same session can effect strength/muscle gain, better to have a seperate day for cardio, you should look it up👍🏻
any update on your weight ?
@@aaro7950 Thanks for the suggestion. Actually I added cardio on the days that were mentioned as C workout which only had like carry and abs and also on sat and sunday I go for walks / do some form of cardio like badminton/swimming.
@@jegkr352 Thanks for asking. Yeah I did the workout on the 2nd month as well and I broke my finger in a accident took me 1 month to recover and 2 weeks to get back to exercise . I was just walking 4-5 days a week when my finer was broken. didnt lose much weight but also didnt gain any. But my nutrition was affected. Started eating some junk as I was unable to cook but thanks to walking /running I didnt gain any weight or lost much of the muscle mass .Now will be back on track.
@@bvuksharmaany update 3 months later?
This one of the best exercise videos, you will ever see on youtube😎.
It can change your live drastically, we thank Jefrey! Love it.
Thanks for providing this for free and broken down easily! I tried jumping into a 5-day Workout Plan that was on here but it was giving me terrible DOMs even with severely reduced weight. Going to give this program a go over the next 3 months, cheers!
YOU WERE HERE ON TIME, JUST NOT ONE OF THE RANDOMLY SELECTED WINNERS.
bruh
#MeToo :-(
Pretty sure no one was "selected" 🤨
@@msforest833 I've been trying for years
@@Steven_DunbarSL Your chances of winning, if you watch EVERY upload in the first hour for the next 2 years and 9 months, is about 50-50.
Thank you, Jeff! I'm 40, I'm a Marine, but working out just never "worked" for me and I never saw the results I was looking for. Started watching you last year, learning little by little what I was doing wrong, and I decided to go all in on this routine when you first released it. Now I can't walk past a mirror without appreciating the gains I've made. I spent last year losing 40 lbs and I've gained 10 lbs since I started this routine and I've been adding more exercises to it as I felt comfortable. Thank you for giving me the knowledge I needed to improve my fitness and my life. 💪
Same thing for this 44 year old sailor.
Great split Jeff. I especially lived that you have put core on separate day itself. I used to struggle doing those when doing combined with strength exercises. It makes sense to give those exercises a separate day and energy. I have stopped working out for a year now. It's time to swallow the ego and start ground up again. Agree completely with what you said about month one. Lovely plan Jeff. Thank you.
Since covid this was the first week back to the gym. I was confident that "workout A" is easy enough for me.
Dude I cannot walk up stairs XD
10/10
I admire most of your videos but this one is exceptionally well structured. Good job.
I’m going to try this seeing as the gyms in uk have been closed quite a bit last year and still are, this will help build back up to were I was!
th-cam.com/video/zInqji0I-sU/w-d-xo.html
So good. No bs, straight to the point. That’s why you’re the best!
This may be the best beginner workout vid ever. Organization is awesome. Just take your phone to the gym. Most beginner workouts are just advanced workouts with less reps, sets. This is a true, quick plan to lay a good foundation. I should’ve watched this when it was released. Great job! Thx!
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Thank you! This is exactly what I need as a newbie