Strength Routine For Beginner

**TBP** · 06-21-2011, 08:44 AM

My goal is to increase my strength since my lifts as they are now are laughable. I decided that the best way for me to accomplish this is to follow a basic, simple strength oriented program. I have posted it below. Let me know what you think.

age: 18
height: 5'11''
weight: 170 lbs

Day 1-
Bench Press 5x5
Shoulder Press or Weighted Dips 3x6-8
Chin/Pull-ups 3x6-8

Day 3-
Deadlift 5x5
Lunges 3x6-8
Planks 3xfailure

Day 5-
Barbell Row 5x5
Military Press 5x5
Incline DB Press 3x6-8

Day 8-
Back Squat 5x5
SLDL 3x6-8
Leg Raises 3x15-20

Day 10- Repeat

-3-5 min RP for core lifts; 30 sec. to 1.5 min RP for accessory lifts
- For the core lifts
Week 1: final set of 5 at 85%
Week 2: final set of 5 at 90%
Week 3: final set of 5 at 95%
Week 4: final set of 5 at 100%
Week 5: PR on core lifts
Deload- reduce weight by 50%
-Accessory lifts have static weight throughout sets and increase by the smallest amount possible from week to week

Thanks in advance. I really appreciate it.

**sosc** · 06-23-2011, 09:01 PM

If you want to increase your strength be sure to push your limits
in every workout. You can do this by either (1) doing more reps,
(2) increasing the weight, or (3) doing both (1) and (2). I am
a strong supporter of keeping an accurate journal.

There are a lot of programs out there, but ultimately it all boils
down to the three things I mentioned above.

Also, be consistent and stick to your goals. Be mindful that growth
is not only done in the gym, but requires rest and nutrients.

I would recommend getting some books. I own a few of them and
have really enjoyed reading them. When I was in school it took about
10 weeks to read a book. I usually plowed through these over a
couple of days.

There are a lot of good books on the market with varying degrees
of difficulty. Check out amazon.com as a starting point.

**Built** · 06-23-2011, 09:05 PM

This looks pretty damned good, I must say. Heavy compounds, deads and squats are there so you're hitting your legs.

How's your diet?

**To_The_Top** · 06-29-2011, 03:49 PM

Looks very solid. If you can maintain intensity in the lift then I would say that strength gains are inevitable!

**jackedntan** · 06-29-2011, 09:11 PM

Looks good to me. As long as you progressivly add more weight and lift in that lower rep range u should be able to gain strength pretty fast. 5x5 is a good program

**zoco** · 06-30-2011, 06:56 AM

Originally Posted by TBP

My goal is to increase my strength since my lifts as they are now are laughable. I decided that the best way for me to accomplish this is to follow a basic, simple strength oriented program. I have posted it below. Let me know what you think.

age: 18
height: 5'11''
weight: 170 lbs

Day 1-
Bench Press 5x5
Shoulder Press or Weighted Dips 3x6-8
Chin/Pull-ups 3x6-8

Day 3-
Deadlift 5x5
Lunges 3x6-8
Planks 3xfailure

Day 5-
Barbell Row 5x5
Military Press 5x5
Incline DB Press 3x6-8

Day 8-
Back Squat 5x5
SLDL 3x6-8
Leg Raises 3x15-20

Day 10- Repeat

-3-5 min RP for core lifts; 30 sec. to 1.5 min RP for accessory lifts
- For the core lifts
Week 1: final set of 5 at 85%
Week 2: final set of 5 at 90%
Week 3: final set of 5 at 95%
Week 4: final set of 5 at 100%
Week 5: PR on core lifts
Deload- reduce weight by 50%
-Accessory lifts have static weight throughout sets and increase by the smallest amount possible from week to week

Thanks in advance. I really appreciate it.

Looks good.I would personally start lighter though (75%)

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