There are a lot of template 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. When in doubt, always go back to using basic training programs to gain muscle and lose fat. Staying with simple routines is so simple that people make often make it more complicated than it is.
photo credit: jontunn
Think conceptually. Think big picture. Think of what you’re trying to achieve when you work out. Performance/athletic-based training and training to lose fat/build muscle go hand in hand together. Being athletic, strong, fast, and explosive will usually mean gains in muscle or fat loss, provided the nutrition plan is spot on.
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.
Here are 2 strength training program recommendations for beginning and intermediate lifters based off the classic 5×5 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.”
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 afte the full 5×5 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 as follow:
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)
Pullups 3×5, use a weight 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
Standing overhead dumbbell tricep extension 2×12; alternatively use barbell
Day 2: Workout B
Deadlifts 3×5; use an overhand grip
Military press (db or bb) 3×5
Hammer curls 2×12
Glute ham raise 2×8
Standing 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.
Focus on progression, varying load/weights used, exercises, and vary frequency and volume over time if you decide to stick with the program. New lifters can usually keep up with strength increases for over a year with this program.
Now here’s the more advanced 5×5 program for intermediate lifters or those who’ve been lifting consistently for more than a year (see 5×5 Program: Most Effective Routine Ever for Mass and Strength? article):
Monday, Workout A
Squat 5×5 (sets x reps)
Bench press 5×5
Barbell row 5×5
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
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 program. This version is more geared towards improving strength as a primary focus. 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
db 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
Dips 5×5, no ramp up; use weight vest or weight belt for added resistance
Upright rows 2×12
Weighted crunches 3×12
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. 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.
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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