Beginner Workout Routine:-
Beginners should focus on mastering form, building strength, and establishing consistency. A full-body workout three days per week is ideal.
:
: Barbell Bench Press – 4 sets of 8 reps
: Lat Pulldowns – 4 sets of 10 reps
: Seated Dumbbell Press – 4 sets of 10 reps
: Leg Extensions – 4 sets of 10 reps
: Barbell Curls – 3 sets of 10 reps
: Rope Pushdowns – 3 sets of 15 reps.
:
Use moderate weights to focus on form.
Rest for 60–90 seconds between sets.
Gradually increase weight or reps as you progress.
Intermediate Workout Routine:-
For those with at least a year of experience, an intermediate routine introduces more volume and intensity. A five-day split works well for muscle growth.
:
: Flat Barbell Bench Press – 3 sets of 5 reps
: Incline Dumbbell Press – 3 sets of 6–8 reps
: Cable Rope Pushdowns – 3 sets of 8–10 reps
: Overhead Dumbbell Extensions – 3 sets of 8–12 reps.
:
Focus on progressive overload by increasing weight or volume weekly.
Incorporate compound movements like squats and deadlifts for maximum gains.
Rest for 90–120 seconds between heavy lifts.
Advanced Workout Routine:-
Advanced trainees with over two years of consistent training should adopt high-intensity regimens. A six-day split with one rest day is common.
:
Squats: Work up to a one-rep max over six sets (50% to 100% intensity).
Leg Press: 3 sets of 6–10 reps
Stiff-Legged Deadlift: 5 sets of 5 reps
Hamstring Curls: 3 sets of 6–8 reps
Calf Raises: 5 sets of 10 reps.
:
Minimize rest between sets to increase intensity.
Use supersets or drop sets for hypertrophy.
Prioritize recovery with proper nutrition and sleep.