Beginner Routine For A Strong And Proportionate Physique
Who Is This Routine For?
This routine is primarily for novices.
It can also be used if;
1. You are getting back to training after a lay-off.
2. You have been going to the gym for a while and haven’t followed a proper routine that focuses on progression.
What Makes This Routine Different?
Look around on the internet and you’ll find a ton of beginner routines.
While some are better than others, the truth is that almost any routine can get a beginner decent results as long as there is a proper progression model in place.
This routine is different because it lets you train with more variety besides the Big 3 (Squat, Bench, Deadlift).
While getting stronger is the base of every novice routine, this routine allows you to utilize variation while doing so.
This routine is not specialized for maximizing strength gain in the Big 3.
Instead, it focuses on building a strong and proportionate physique that will allow you to easily move to a style of training you prefer a few months down the lane.
This is a high-frequency routine that gets you stronger along with a focus on aesthetics.
How Long Should I Run This Routine?
You should run this routine for a minimum of 8-12 weeks.
I’m almost certain that, if done right, you can make progress with this routine for longer, which is why I state this number as a minimum.
Progressive Overload
Your goal of training is simple.
To progressively get stronger.
Progressive overload is the simple principle that you need to apply to get results with your training.
Whether you are trying to lose fat or build muscle, your intention should be to do more than you did previously.
Whether it is in the form of reps or weight.
Progression Model
This is where this routine is very different from most novice routines.
Most programs use linear progression on the exercises for beginners.
This means you add weight to the bar every session.
You may wonder what’s the issue with that?
What I’ve noticed is that most beginners fail to follow the linear progression model as intended and start ‘forcing’ progress at some point at the cost of proper technique.
This is more so true for those who start off their fitness journey with a fat loss phase.
This is one of the main reasons why this routine uses the Double Progression model instead.
In this model, you increase both reps and weight.
You first increase reps in a given rep range and increase weight only when you achieve a set number of reps.
You’ll see an example of this in the Double Progression section below, but the point is that this will allow you to get stronger while prioritizing technique.
Not only this, but you will also be able to build muscle and practice a larger variety of movements than if you were to use a routine with simple exercise selection and linear progression which will lead to more balanced development from an aesthetics point of view.
The Routine
Download the routine and the alternate exercise list below.
Exercise Selection And Customization
Most people say beginners don’t need any sort of individualization.
I don’t completely agree with this.
Don’t get me wrong, you don’t need complicated programming for novices.
But some sort of freedom with the exercise selection can always be useful.
For example, you don’t need to squat 3 times a week to add muscle to your legs.
You could utilize other exercises like deadlifts, lunges, leg extensions and leg curls to add size to your lower body as well.
Your focus will still be on getting stronger and progressing.
You will still be training legs with a high frequency.
But your exercise selection can be varied.
On the other hand, if you care more about how much weight you can squat, practicing the same exercise more frequently is always a good idea.
That’s why I’ll leave you with some option of customizability in this routine.
You can see the recommended and alternate exercises section in the downloadable file attached above which you can use to customize the routine as you like.
Intensity
We’ll measure intensity with proximity to failure.
Failure means you fail to perform another rep on an exercise.
The intensity I want you to train at is 1-2 reps shy of failure.
This means that I don’t want you to push to a point where you fail a rep midway but I also don’t want you to be so far from failure that you could rep out 4-5 more reps after ending your set.
This will allow you to progress smoothly and not generate extra fatigue while building muscle.
That said, if you do fail small exercises occasionally, it isn’t a big deal.
Progression
As I mentioned, you will use a Double Progression model in this routine, which will incorporate progression in both reps and weight.
In this model, you increase reps till you hit the upper limit of a rep range, after which you increase weight.
This sounds confusing so just see the example below.
Here’s an example of what progress with Incline Dumbbell Press for 3 sets of 6-8 reps with 3 minutes between sets could look like:
Week 1 - 20kgs x 8, 7, 6
Week 2 - 20kgs x 8, 8, 6
Week 3 - 20kgs x 8, 8, 7
Week 4 - 20kgs x 8, 8, 8
Since you hit the upper limit (8 reps) of the rep range on all sets, you can increase weight the next workout.
Week 5 - 22.5kgs x 7, 6, 6
This cycle continues and you’ll keep getting stronger over time.
Obviously, in reality, the rate of progress won’t be linear.
That said, you should intend to get stronger every workout!
This model of progression helps you lift a weight that is heavy enough to cause growth and get your stronger over time.
Keep in mind that your form should be your priority at all times.
There is no point in cheating or swinging the weight just to tell yourself you progressed.
Stay safe and train hard.
Also, it is recommended to track your workouts as shown in the example above.
This way you’ll know what you did the last time and what you have to do to progress in the gym.
Note - Deadlift Rep Range:
You will notice that Deadlifts use Simple Linear Progression in the routine.
This means that you will increase load when you can perform 3 sets of 5 reps.
Rest Times
Take around 3 minutes rest between sets on the big compound movements.
As you see, the rest time is longer than usual.
This is to help you recover and perform well in the following sets.
You can take 2 minutes rest between sets on the accessory movements (Leg Extension, Leg Curl, Lateral Raise, Biceps, Triceps, Calf Raise, etc.)
Stalling
If you stall at a single exercise and are not able to add reps or weight for 3-4 sessions in a row, I recommend rotating exercises.
This simply means that you can do a different variation of the same exercise for a few weeks.
If you stall at the incline bench press, you can move to the incline dumbbell press for the next few weeks.
If you stall at the barbell row, you can move to the seated cable row for the next few weeks.
When you stall on the new exercise and go back to the previous one, you’ll realize that you are now able to go past your plateau.
If you stall on most of the exercises at the same time, I recommend you take a deload.
A deload is just a period where you train a little easier in the gym.
This helps fatigue dissipate and helps you get stronger in the following weeks.
Here’s a simple outline for deloads.
During your deload week, you’ll perform each of the three workouts once.
When you perform them, perform only 2 sets for each exercise instead of 3.
Also, perform at the lower limit of the rep range.
For example, if your Incline Dumbbell Press for 3 sets of 6-8 reps with 3 minutes between sets looks like this;
20kgs x 8, 7, 6
During your deload week, it should look like this;
20kgs x 6, 6
Obviously, this will feel easy, because you have already done more before.
But that’s the point.
These occasional deload weeks can help you recover better and get stronger over time, so don’t ignore them thinking they’re a waste of time.
If you still can’t make progress for 2-3 weeks after taking a deload, it is time for you to move to another routine.
After this, if you want to run a routine that focuses on the chest, shoulders and arms for aesthetics while building a strong back and legs, you can check out the 4-day split I’ve created here.
Alternatively, you can move to any 3-4 day routine with slightly higher volume (total number of sets) and continue building muscle and strength.
Note - If You Run This In A Fat Loss Phase:
I recommend you don’t make too many changes and try to maintain the weight on the bar if you stall in the middle of the short fat loss phase.
This will ensure you retain muscle while cutting.
If you do want to take a deload week, I recommend you sync your deload week along with your diet break.
Conclusion
This routine might seem simple on paper but is very effective.
Execute it as laid out and you can make some great progress.
That said, great results are a combination of consistent execution of a sound routine along with a sound nutrition protocol.
If you want a guide on how you can lose weight, you can pair this routine with the nutrition and cardio advice laid down in this article here.
If you want to build muscle while minimizing excess fat gain, you can pair this routine with the nutrition protocol laid out here.
I hope you find this helpful.
If you have any questions, feel free to drop them down below.
Tag me on Instagram @vinay.kodnani if you post about this routine!
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