Request for Beginner Gym Routine & Manual

[malandikaba]

Hi everyone.

I’m new to working out and just recently signed up at a local gym. I’m hoping to get some advice or recommendations for a solid beginner-friendly routine that I can follow consistently. My main goals are weight loss, improving overall fitness, and gradually building strength.

I’d really appreciate a simple but effective routine—preferably something with a clear structure (like which days to work out, sets/reps, rest days, etc.). If anyone also has a basic manual or guide on how to use gym equipment properly or tips for beginners, that would be a huge help.

A little about me:

• Male, 34 years old
• 181 cm, currently 142 kg
• Sedentary lifestyle, but now ready to commit
• I can dedicate 5 to 10 hours a week to working out

I’m open to full body routines, split training, or anything that works well for beginners with my background. Thank you so much in advance!

P.S. Goal body’s that of @mannarintangon in Instagram.

 

[Rooker]

1. Find your 5-rep max for the following lifts:

Squat
Deadlift (or RDL)
Bench
Overhead, Seated Military, or Incline Press

It should be a lift you can successfully complete 5 times with good technique. That weight will be your TM. Those exercises will be the linchpins of your plan. Base the following percentages on that TM being 100%

2. Use this plan

Week 1

Day 1
Warm up squat 3x50%, 3x60%, 1x70%
Squat 3x5 @ 80% TM
Lunge, single leg RDL 3x8-12 (if you can do 3 sets of 12, raise the weight 5 pounds NEXT workout). If you can’t do 3x8, lower the weight)
Back extensions
1-2 ab exercises

Day 2
Bench press Warmup same percentages as above
Bench 3x5 @80%
Bench 3x8-10 at 50%
Rows variation 3x10-12
Tricep extensions 3x8-12
Curl variation 3x8x12

Day 3
Deadlift variation warmup
Deadlift 3x5@80%
Squat 3x8-10@50%
Back/Core 3 sets each

Day 4
Incline or shoulder press warmup
Incline or shoulder press 3x5@80%
Incline or shoulder press 3x8-10@50%
Rows variation 3x10-12
Tricep extension 3x10-12
Curls variation 3x10-12

For week 2, do 3x5 @ 85% for the primary lifts.
For week 3, do 3x5 @ 90% for the primary lifts.

3. After 3 weeks, that’s a cycle. For the next cycle, raise the TM on your primary lifts by 5 pounds and restart at week 1. For the accessory (8-12 reps) lifts, just raise the weight when you can do 3x12 with perfect form. No need to rush anything.

4. After six total weeks, do the following for a recovery/rest week.
Take a week off from lifting.
Week of just doing 3x5 @ 50% for the primary lifts and maybe a set or two of the little lifts at a weight you can do 10ish reps of.

After the rest/recovery week, add 5 pounds to your TM and start a new cycle.

5. If you ever fail getting 3x5 with safe, and perfect form, lower the TM by 10 pounds. No grinding.

This should last you at least six months, probably more like twelve months. At that point, you’ll either be immersed in the knowledge yourself to figure out what to tweak on your own, or you can seek out a more intermediate plan. Every strength athlete follows a plan like this for literal decades. Granted, a bodybuilder’s plan will look much different than a powerlifter’s in terms of split and percentages, but they are all just a deviation from 3-5x5 at 80%-90%.

 

[malandikaba]

1. Find your 5-rep max for the following lifts:

Squat
Deadlift (or RDL)
Bench
Overhead, Seated Military, or Incline Press

It should be a lift you can successfully complete 5 times with good technique. That weight will be your TM. Those exercises will be the linchpins of your plan. Base the following percentages on that TM being 100%

2. Use this plan

Week 1

Day 1
Warm up squat 3x50%, 3x60%, 1x70%
Squat 3x5 @ 80% TM
Lunge, single leg RDL 3x8-12 (if you can do 3 sets of 12, raise the weight 5 pounds NEXT workout). If you can’t do 3x8, lower the weight)
Back extensions
1-2 ab exercises

Day 2
Bench press Warmup same percentages as above
Bench 3x5 @80%
Bench 3x8-10 at 50%
Rows variation 3x10-12
Tricep extensions 3x8-12
Curl variation 3x8x12

Day 3
Deadlift variation warmup
Deadlift 3x5@80%
Squat 3x8-10@50%
Back/Core 3 sets each

Day 4
Incline or shoulder press warmup
Incline or shoulder press 3x5@80%
Incline or shoulder press 3x8-10@50%
Rows variation 3x10-12
Tricep extension 3x10-12
Curls variation 3x10-12

For week 2, do 3x5 @ 85% for the primary lifts.
For week 3, do 3x5 @ 90% for the primary lifts.

3. After 3 weeks, that’s a cycle. For the next cycle, raise the TM on your primary lifts by 5 pounds and restart at week 1. For the accessory (8-12 reps) lifts, just raise the weight when you can do 3x12 with perfect form. No need to rush anything.

4. After six total weeks, do the following for a recovery/rest week.
Take a week off from lifting.
Week of just doing 3x5 @ 50% for the primary lifts and maybe a set or two of the little lifts at a weight you can do 10ish reps of.

After the rest/recovery week, add 5 pounds to your TM and start a new cycle.

5. If you ever fail getting 3x5 with safe, and perfect form, lower the TM by 10 pounds. No grinding.

This should last you at least six months, probably more like twelve months. At that point, you’ll either be immersed in the knowledge yourself to figure out what to tweak on your own, or you can seek out a more intermediate plan. Every strength athlete follows a plan like this for literal decades. Granted, a bodybuilder’s plan will look much different than a powerlifter’s in terms of split and percentages, but they are all just a deviation from 3-5x5 at 80%-90%.

Appreciate this very much, man! Thank you.

 

[erad_13]

Chat GPT is actually pretty amazing for things like this. You can tell it your experience level, what equipment is available, how much time you have and what things you can/can't do and it'll spit out a routine with detailed explanations.

Actually, if you just put your post in verbatim you'll see a pretty decent plan.

 

[mdt123p]

Hi everyone.

I’m new to working out and just recently signed up at a local gym. I’m hoping to get some advice or recommendations for a solid beginner-friendly routine that I can follow consistently. My main goals are weight loss, improving overall fitness, and gradually building strength.

I’d really appreciate a simple but effective routine—preferably something with a clear structure (like which days to work out, sets/reps, rest days, etc.). If anyone also has a basic manual or guide on how to use gym equipment properly or tips for beginners, that would be a huge help.

A little about me:

• Male, 34 years old
• 181 cm, currently 142 kg
• Sedentary lifestyle, but now ready to commit
• I can dedicate 5 to 10 hours a week to working out

I’m open to full body routines, split training, or anything that works well for beginners with my background. Thank you so much in advance!

P.S. Goal body’s that of @mannarintangon in Instagram.

As an aside, when you get to the goal body pic, you won't be able to keep those shorts on at the gym much. Guys will be tugging at the knots.

 

[Bruce_the_Hoon]

It's hard to go wrong with Starting Strength or Stronglifts 5x5.

 

[BlackBearCognac]

It's hard to go wrong with Starting Strength or Stronglifts 5x5.

Yup, I have to also recommend Stronglifts 5x5.

It's super easy to follow and it builds a great solid foundation for strength.

By the way there's a free mobile app that you can use for logging your progress.