Work out help for a beginner

[vamplad]

Hi Everyone,

I'm looking for some help to finally get in the best shape of my life. I'm a 36 male, 6ft2 and 11st.10lbs.

I'm want to achieve that hybrid runner/weight lifting look. Very aesthetic. I've been going to the gym for the past 2 months and been getting workout routines and tips from friends, YouTube and ChatGPT but they're all so inconsistent and each time I do a workout I feel like I've not done it correctly or feeling/seeing any progress. I need some help with a proper training routine/split that will help me achieve the goal physique I want. I know it won't happen over night and will take a year or two to get where I want to be that's fine.

If anyone has any real help or recommendations for places to go to find a good source of information if be greatly appreciated.

If you've got any questions let me know I'm happy to answer.
Thanks

 

[Rooker]

A couple of questions first.

1. What are you currently doing?

2. How are you tracking progress? Most routines can work with newbie gains of the are consistent.

3. How many days a week can you confidently dedicate to lifting?

Before I get those answers, I can offer a basic routine.

Squat 5x5, deadlift or variation 5x5, press 4x8, row 3x12

Find a weight that you can do 1-2 more times than the reps I listed there. Then do that. When you can for all the reps, go up five pounds the next week.

If you want to be do that as a full body routine, rotate the squat and deadlift with a day of rest in between. Also rotate presses, chest and overhead, and rows (pull-ups or pulldowns one day, db or bb rows the other). Add some isolation arm, core, and leg sets at the end. Keep the workouts to 30-45 minutes.

If you want to split it to a 4 day upper/lower split, use common sense and do that. That will allow you more accessory work if you want.

 

[glutesexpert]

use musclebvll dot com religiously

 

[Cowboy1990]

I'm want to achieve that hybrid runner/weight lifting look.

If you are looking for a hybrid runner/weight lifting look I would recommend a crossfit style program that is lifting focused. If you are cool with paying for one I recommend persist pump condition, workouts are split into a primary lift, 1 or 2 accessory super-sets and then a 10-20min metcon. The pump track is power-lifting so you don't have to do any Olympic weightlifting or higher level gymnastics stuff that normal crossfit does. This drastically reduces the chance of injury for beginners. Other good programs in the Functional Conjugate Full Body and Pump Circuit.

If you don't want to pay then I would do some type of lifting program combined with 2 sprinting workouts a week. So I would do a 5-3-1 plan combined with the BFS speed program; I usually recommend paying for a program for beginners because you don't have to think about anything its just all there and you just do that plan.

Also I’m sure you know you aren’t going to meet your goals if you don’t control your diet. You can go about this a number of ways but this is what I do because I’m lazy. I don’t eat any grain or sugar six days a week and then I count my protein to get 1 gram for 85%-100%. Started doing this over a decade ago and it took a month or two to figure it out but its ball ass easy to follow.