WFN Beginner to Intermediate Training Program
By Jason
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The key to any beginner routine is to build a base of strength and to learn good training technique.
This is the World Fitness Network beginner through intermediate routine. This routine was designed to use the best exercises available to produce maximal results in the shortest time.
The beginner routine is meant to be adjusted progressively so that it helps you to smoothly transition into the intermediate routine. If you have prior experience and are already working out, you might be able to jump straight into the interemediate routine.
This routine will help you to do the following:
- Build a base of muscle and strength as quickly as possible
- Lose fat through an increased metabolism
- See results by training 3 times per week
- Avoid overtraining
- Learn proper technique on the most important exercises
- Transition smoothly into an intermediate routine
- Customize the routine as necessary
The beginner routine is tailored for individuals who are coming into the gym for the very first time and have never touched a dumbbell before. The program is fairly light with 5 exercises per day, and the workout should take about 30 minutes to complete. That’s assuming that each set takes about 1 minute and you rest for a minute or so between each set.
Cardio: Work up to 30 minutes of cardio 3 times a week. The beginner weight lifting routine plus cardio will require 3 hours per week. You can do your cardio on rest days or right after your workout.
For each exercise, do 3 sets of 8-12 reps. Your first set should use a lighter weight and do about 12 reps. Each set after that should be progressively heavier and the number of reps should generally decrease with each set.
Try to increase the number of reps you can do on your last set, and once you hit 10-12 reps, increase the weight and drop the reps back down to 8 on your next workout. You may choose to go as low as 6 reps on the heavy exercises like squats and pressing movements, depending on the results you get from it.
You should begin with these five exercises on the first week and progressively continue to add more weight and more exercises until your routine looks like the intermediate program. Here’s the beginner routine:
| Day 1 | Day 2 |
|---|---|
| Squats | Deadlift |
| Leg Curls | Bench Press |
| Standing Calf Raises | Close Grip Bench Press |
| Seated Press | Bent Over Rows |
| Crunches | Dumbbell Bicep Curls |
This routine starts by alternating between day 1 and day 2. For example, you would work day 1 on Monday and Friday, and Day 2 on Wednesday. On the next week, however, you alternate and do day 2 on Monday and Friday, and day 1 on Wednesday. This means you’ll do each workout 3 times in two weeks in the following pattern: 1/2/1 followed by 2/1/2 on the next week, then back to 1/2/1…
For each exercise, do 3 sets of 8-12 reps except for calf and ab exercises. Do 15 reps for your calves, and 20-25 reps for crunches.
Continue to add weight to your exercises using the method described above. You should feel tired at the end of your workout, and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights.
Be very careful with squats and deadlifts, however. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. If you’re not careful with these two exercises, you can hurt your back and suffer other injuries. Remember that these exercises are very safe if you do them correctly.
Over the course of 3-4 months, add exercises to your routine as soon as you feel like you have the energy and strength to do so. As you add exercises, your routine should begin to evolve into the following intermediate routine.
| Day 1 | Day 2 |
|---|---|
| Squats | Deadlift |
| Lunges | Bench Press |
| Standing Calf Raises | Incline Dumbbell Bench Press |
| Seated Calf Raises | Dips |
| Seated Shoulder Press | Bent Over Bar Rows |
| Side Laterals | Lat Pulldowns |
| Crunches | Dumbbell Bicep Curls |
Explanations on how to do each exercise:
- Squats
- Lunges
- Standing Calf Raises
- Seated Calf Raises
- Seated Shoulder Press
- Side Laterals
- Crunches
- Deadlifts
- Bench Press
- Incline DB Bench Press
- Dips
- Bent Over Bar Rows
- Lat Pulldowns (Front Variation)
- Dumbbell Bicep Curls
If you can’t do 6-8 dips, then simply continue to do the close grip bench press until you’re ready for dips. The intermediate routine follows the same pattern of 3 times in two weeks for each workout day.
Your intermediate routine shouldn’t take much longer than 45 minutes each time you go to the gym. It’s better for you to workout hard than to workout long, and you probably won’t be able to add more exercises to this routine without dividing your muscles into 3 or more groups.
The intermediate routine is also the point where you may begin to customize and substitute certain exercises that work best for you. Just be sure to keep the core of your workout centered around the big lifts and their variations- squat, deadlift, bench press, shoulder press, Rows, etc.
Here are some tips as you reach the point of customizing your intermediate routine:
- Emphasize large muscle groups: Your legs and back are your largest muscle groups and should be given more sets than other muscle groups.
- Compound movements: Keep compound movements as the basis of your routine. Use isolation movements here and there.
- Keep your focus: Avoid the temptation to focus too much on your biceps. Your biceps are the 2nd smallest muscle group on your body after your forearms. Biceps get a good workout as you train your back muscles, and the triceps get trained while you work your chest and shoulders.
- More sets for larger muscles: As a general rule of thumb, larger muscle groups can handle 6-9 sets, and smaller muscle groups can handle 3-5 sets of training for an intermediate level trainee.
- Squat: Don’t drop the squat for the leg press machines. The squat is a superior exercise if done correctly. Get your form down right, and then put more weight on.
- Avoid machines: Use machines minimally. Free weights work best in most (maybe even all) cases.
Once you get the proper technique down, you should begin pushing hard with each lift. Put a full effort into every set, and you’ll get the full benefit from your workout.
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Topics: Exercises and Routines, Weight Lifting 101 |
December 6th, 2007 at 4:41 am
Fantastic post!
One thing I might pull you up on though is that I’m not sure about doing more than 4-6 reps for the dead lifts. I think high reps as well as high weight put a lot of stress on the spine and for beginners it probably isn’t a good idea.
I’ve been doing dead lifts for 10 years and I still find my technique gets sloppy after high reps; perhaps more so than heavy weight.
What do you reckon?
RT from RMO
December 6th, 2007 at 5:58 am
RT- Great input on the dead lifts. Thanks for leaving some great advice that could help alot of people along the way.
The deadlift could certainly qualify as one of the lifts that you do 6 reps on (or even as low as 4 in your case). Most beginners shouldn’t be going too heavy on the deadlift early on as they learn the technique and build strength, but the point will be reached eventually that this lift gets very stressful with a heavy weight.
And you’re right that you should listen to what you’re body is telling you and customize the routine based on your needs. That’s a very key point that you make.
December 16th, 2007 at 11:58 pm
Thanks for explaining each exercise. When doing cardio, you should learn how to monitor your intensity to make sure you’re working effectively. Always be aware of how you feel when you exercise. If you feel dizzy or lightheaded, stop immediately and rest or call your doctor. If you’re not breaking a sweat, speed it up.
December 17th, 2007 at 5:48 pm
Brooklyn- Yeah, I imagine it would be pretty painful if you were to pass out on the treadmill… Good advice.
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