Who is this for? \uD83D\uDC68\u200D\uD83D\uDC69\u200D\uD83D\uDC66\u200D\uD83D\uDC66\nThis workout routine is designed for beginners who are new to barbell strength training and are looking to develop a solid foundation of strength and fitness.\n\nWhat is this for? \uD83C\uDFCB\uFE0F\u200D\nThe purpose of this routine is to help you build strength and improve your fitness levels. You'll be using barbell strength training exercises to target major muscle groups in your body, along with cardio and conditioning work to improve your overall fitness.\n\nHow long should I run this for? \u23F0\nThis routine is typically run for 8-12 weeks, but can be extended beyond that if you are still making progress and seeing improvements in your strength and fitness levels.\n\nHere's how Example of how your routine could look like:\n\n\uD83D\uDCC6 Week 1: \nMonday: Workout A\nTuesday: Low-intensity cardio and conditioning\nWednesday: Workout B\nThursday: Rest \nFriday: Workout A\nSaturday: High-intensity cardio and conditioning\nSunday: Rest\n\n\uD83D\uDCC6 Week 2: \nMonday: Workout B\nTuesday: Low-intensity cardio and conditioning\nWednesday: Workout A\nThursday: Rest \nFriday: Workout B\nSaturday: High-intensity cardio and conditioning\nSunday: Rest\n\n\uD83D\uDD04 You will alternate between A and B workouts every time you hit the gym, training ABA one week and BAB the next. This schedule will give your muscles enough time to recover while still providing frequent stimuli to grow stronger and build muscle.\n\nProgression \uD83D\uDD1D\nTo progress in your lifts, you'll add weight to the bar each time you perform the lift. For upper body lifts, add 2.5 lbs each day, and for lower body lifts, add 5 lbs each day. If you do more than 10 reps on your AMRAP set, add 5lbs/10lbs instead. If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.\n\nRest \uD83D\uDCA4\nRest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to.\n\nCardio and Conditioning \uD83C\uDFC3\u200D\nIn addition to the barbell strength training, you'll also do a minimum of two days a week of cardio and conditioning work. One day of lower intensity, and one day of higher intensity. The specifics of what you do are much less important than simply doing the work.\n\nHow do I find my starting weights for each lift? \uD83E\uDD14\nStart with a weight that you can comfortably lift for three sets of five reps with good form. Increase the weight gradually over time as you become more comfortable with the lifts.\n\nWhat should I do if I can\u2019t do chinups? \uD83E\uDD37\u200D\nIf you can't do chinups, there are a variety of alternatives you can do, such as lat pulldowns, assisted chinups, or inverted rows. Choose an exercise that challenges you and allows you to progress over time.\n\nRemember to start with lighter weights and focus on proper form to prevent injury and maximize your gains. Also, make sure to prioritize rest and recovery, as they are essential for progress and injury prevention. Finally, stay consistent and patient - progress takes time, but with dedication and hard work, you can achieve your fitness goals. Good luck and happy lifting! \uD83D\uDCAA

r/Fitness Basic Beginner Routine

Workout A

Barbell Bent Over Row

Bench Press

Full Squat

Workout B

Weighted Chin-Up

Deadlift

Standing Military Press