The Beginner's Lifting Routine

One of the most daunting things when it comes to getting into better shape is picking a routine. Full body, body-part split, push-pull-legs, the list goes on and on. They’re all effective, but only when designed well and applied in the right situations.

I wholeheartedly believe that a full body routine is the way that everyone should begin their fitness journey. They are extremely flexible, entertaining and easily fit into busy schedules. Furthermore, they ensure a balanced body and can be done in a circuit fashion to work the cardiovascular system. Whether you’re looking to lose fat, build muscle or add a day or two of weightlifting into athletic training, a full body routine can help you achieve your goals.

I’ve outlined a sample below. This routine is designed to be repeated three times a week, with at least a day of rest between sessions - Monday, Wednesday, and Friday for example. Although it looks like a lot, you can easily work through it in under an hour.

Simple Full Body Routine

·        Barbell Squat – 2 sets of 8-12 reps

·        Leg Extensions – 2 sets of 15 reps

·        Leg Curls – 2 sets of 15 reps

·        Incline Barbell Bench Press – 2 sets of 8-12 reps

·        Dumbbell Shoulder Press – 2 sets of 8-12 reps

·        Triceps Rope Pushdown – 2 sets of 10 reps

·        Lat Pulldown – 2 sets of 8-12 reps

·        Seated Cable Rows – 2 sets of 8-12 reps

·        Dumbbell Shrugs – 2 sets of 8-12 reps

·        Dumbbell Bicep Curl – 2 sets of 10 reps

While this works for anyone with access to a commercial gym, many home and apartment gyms don’t have every piece of equipment under the sun. Feel free to swap out exercises that hit the same muscle groups in those situations. Goblet squats could replace barbell squats, pull-ups could replace lat pulldowns, and one-arm dumbbell rows could replace seated cable rows for example. Our next post will talk about how to customize full-body routines to take them to the next level.

If you have any questions, don’t hesitate to comment below or email me directly.

Nick Brennan

Founder & CEO

Unbeaten Fitness