There are a lot of template and cookie-cutter routines on the internet if you search around on various bodybuilding and fat loss sites. Some of them are too strict, confusing, hard to follow, and user-unfriendly. Many are unnecessarily complicated with a bunch of unproductive exercises thrown in just for the sake of making it complicated. Why make a training program complicated in the first place? Often, the more complicated a routine is, the more you're likely to go off track and skip workouts.
When in doubt, always go back to using basic training programs to gain muscle and lose fat. The basic "keep-it-simple" programs were used 50 years ago for maximum muscle building and fat loss effectiveness. They are still effective today. Staying with simple routines is your best bet for fat loss and muscle building results in the journey to a fitness lifestyle. This article will detail several basic strength training programs using the 3x5 and 5x5 formats for fat loss and building muscle.
photo credit: jontunn
The Big Picture for Performance-Based Training
Think conceptually. Think big picture. Think of what you’re trying to achieve when you work out. If you do a brain dump, you probably want to do achieve one or more of the following,
- lose fat weight and slim up
- build muscle or "tone" muscles ("toning" involves improving muscle to fat distribution and general fat loss)
- build strength all over the body: chest, back, lower body, grip
- improve your "cardio" or more accurately improve your conditioning so you can run faster, longer distances, and stay on your feet without burning out too soon
- improve body weight endurance and strength endurance so you can beat your friend in pushups
Performance/athletic-based training and training to lose fat/build muscle go hand-in-hand together. Performance-based training will allow you to achieve all of the above goals. Being athletic, strong, fast, and explosive will usually mean gains in muscle or fat loss, provided the nutrition plan is spot on for garnering results.
The point is that if you train for performance, the body will respond with changes favorable to losing fat and/or gaining muscle. You will build muscle if you get stronger, faster, and improve anaerobic endurance. You will lose lots of weight if you also get stronger, faster, and improve conditioning levels.
Refer to the Principles of Fitness article to learn more about how these concepts fit into the overall context of result/goal-based training.
You can achieve body composition and fitness goals with basic and simple routines that improves athletic performance; strength gains, muscle gains, weight/fat loss. Nothing beats basic training and old school lifting.
Here are 2 strength training program recommendations for beginning and intermediate lifters based off the classic 5×5 weight lifting template program that old school bodybuilders and strongman lifters used 40 years ago. Coach Mark Rippetoe and Lon Kilgore details the program in the book, “Starting Strenth.”
You can check out their wiki page at Starting Strength Wiki for a very detailed and descriptive overview of the 5x5 training philosphy and routines along with exercise descriptions, videos, program spreadsheets, and faqs.
Now, referencing the fitness principles article, keep in mind that that goal of all lifters is to build a basic strength foundation before proceeding to more advanced routines using “shock” techniques.
The first routine is the stripped down 3×5 program. It is modeled after the full 5×5 strength training program. It’s a 3-day full body program, Monday-Wednesday-Friday focused on 6 compound lifts with several core/abdominal exercises and 2-3 isolation movements thrown in to complement the big movements.
Beginners should start with 3 sets of 5 reps for most compound lifts before moving onto the 5×5 program. Rest periods between exercises should be around 3-4 minutes for compound lifts and 1-2 minutes between abs and isolation movements. The first training goal here is progression. More specifically weight progression. Each week, strive to use more weight than the previous week. Get stronger. Lift heavier weights.
The 3×5 routine below:
Day 1: Workout A
- barbell squat 3×5, start with 75% of 1 RM (1 RM is the most weight you could lift for 1 full rep, ex. if you could squat 100 lbs max for 1 rep, you’d start with 75 lbs for 3×5, then you’d increase the weight weekly with weight progression for all sets, aim to complete 5 reps for 3 sets in a given weight week after week)
- pullups 3×5, use a weighted dip belt or weight vest for added resistance
- bench press 3×5, you may vary the grip length; close grip, wider than shoulder-width grip, regular shoulder-width grip
- weighted crunches 3×15, use a dumbbell or weight plate
- good morning 2×8; use resistance bands, dumbbells or barbell
- incline dumbbell curls 2×12; set the incline bench at a 45-60 degrees angle
- standing overhead dumbbell tricep extension 2×12; alternatively use barbell
Day 2: Workout B
- deadlifts 3×5; use an overhand grip
- standing military press (dumbbells or barbell) 3×5
- barbell or dumbbell rows 3×5; if doing dumbbell rows, use either the one-arm or both arms variations
- hammer curls 2×12
- glute ham raise 2×8; if your gym does not have a glute ham raise, then do leg curls instead
- standing calf raises, sitting calf raises, or donkey calf raises 2×15-20, calves often respond well to higher reps
Day 3: repeat Workout A
*Workout A is done on Monday, Workout B on Wednesday, Workout A again on Friday. Saturday and Sunday are rest days. Alternatively you can take two days rest in between workouts so it can be workout A on Monday, workout B on Thursday, workout A on Sun.
Rest 2-3 minutes between each set. Don't take too long between sets but don't rush either. You want to be mentally and physically ready to bang out the next set and move onto the next exercise.
Focus on progression, varying load/weights used, exercises, and vary frequency and volume over time if you decide to stick with the program. See "weight and repetition progression for consistent progress" section in the muscle building 101 series for a detailed example of how progressive overload should be used in this program or any worthwhile strength training program. Progression is absolutely necessary for performance results (fat loss, especially building size and muscular strength).
New lifters can also usually keep up with strength increases for over a year with this program. They're able to knock out with new personal records in the 5 rep range set after set and workout after workout for weeks and months without stalling.
Now here’s the more advanced 5×5 weight lifting program for intermediate lifters or those who’ve been lifting consistently for more than a year. This routine is modeled after the 3x5 routine above,
Monday, Workout A
- squat 5×5 (sets x reps); you can either do a ramp up format (see the 5x5 routine described below this one) where you work up to a maximum set of 5 or use straight sets at 75% of 1RM like the 3x5 routine above
- bench press 5×5; same deal with squat
- barbell row 5×5; same deal with squat
- weighted crunches 2×12
- standing calf raises 2×15
- preacher curls 2×12
Wednesday, Workout B
- deadlift 5×5
- military press 5×5
- chinups 5×5
- v-ups 2×15
- crunches or situps 2×50
- hammer curls 2×12
- glute ham raise 2×10
*go back to workout A for Friday’s workout, alternatively you can do the 5×5 program on a Tuesday, Thursday, Saturday or every other day schedule, if the routine leaves you feeling too sore or you feel you cannot handle the amount of volume per week, switch to a 9-day schedule where you work out every two days; Workout A on Monday, Workout B on Thursday, Workout A on Sun, Monday and Tuesday are rest days and repeat Workout B on Wednesday and so on
Again, rest 2-3 minutes between sets.
Isolation movements like barbell curls, tricep extensions, calf raises can be thrown in as you see fit. The above isolation exercises are used as examples. Limit the isolation exercise to a maximum of 3 per workout with no more than 3 sets for each exercise.
photo credit: jontunn
Here’s a more strength-based variation of the intermediate 5×5 weight lifting/strength training program, also based off of the Starting Strength template. This version is more geared towards improving strength as a primary focus (many lifters familiar with 5x5 describe this as a "powerbuilding" routine; blend of powerlifting for strength and bodybuilding for building muscle. You’d still see muscle mass gains, provided you eat a lot with a proper muscle building diet.
Day 1: Workout A
- squats 5×5 ramp-up
*work up to a working set of 5 reps, the first 4 sets should be lighter than the 5th set, the 5th set is called the working set, for example, if your top weight of a set of 5 is 200 lbs, then start with 95 lbs x 5, 135 lbs x5, 150 lbs x5, 175 lbs x5, and finally the working set of 5 with 200 lbs. Go by feel and listen to your body, the first 4 sets shouldn’t feel heavy at all, save your energy for the last set
- bench press 5×5, follow same ramp-up format
- barbell rows 5×5, follow same ramp-up format
- hanging leg raises 2×15
- barbell wrist curls 1×15
- barbell reverse wrist curls 1×15
- farmers walk with heavy dumbbells; walk around till you drop the weight, record the time and try to beat that time on the next workout
Day 2: Workout B
- deadlift 5×5, ramp up format
- military press 5×5, ramp up format
- chinups or pullups 5×5, ramp up format; use weight vest or weight belt for additional resistance
- incline db curls 2×12
- dumbbell overhead tricep extension 2×12
Day 3: Workout C
- squat 5×5, no ramp up, use 30% less weight than top working set of workout A and do all 5 sets of 5 reps
- body weight dips 5×5, no ramp up; use weight vest or weight belt for added resistance (weighted dips)
- upright barbell or dumbbell rows 2×12; use either a pair of heavy dumbbells or a loaded barbell, take your pick
- weighted crunches 3×12; use a dumbbell on your chest or behind the head for resistance
- bench rows 2×12
*this program includes an extra workout C, as opposed to workout A and B rotating weekly
Try these basic programs and experience the results. Pay attention to your body. If you’re feeling extra sore, examine the off-training factors like sleep and nutrition. Take an extra day off if you want. Get lots of sleep, eat a lot of protein, carbs, essential fats, and calories. By focusing on proper training principles using simple routines, you’ll be well ahead of the 90% of gym-goers and casual lifters around you.
The 3x5 and 5x5 strength training programs are geared for fat loss and/or building muscle and strength. Try them today and don't look back. Now get your butt up and train.
If you have any questions or comments, don't hesitate to email me at ZQH245@gmail.com or ZQH250@gmail.com
Train Hard. Train Safely. Train Smart.
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