Thread: Routine

You could do full body 2x week with 1-2 days of circuit training.

M- Full body - strength

W- circuit training - working on conditioning- boxing specific

F- Full body - hypertrophy

Sunday- conditioning- boxing specific or general conditioning

Originally Posted by Doublebase

I'm lifting with my gf's brother. He is a beginner. Decent genetics though. He is about 6' and weighs 185. He wants to "get into shape" as he says. I just started back up 2 weeks ago. I have him squatting, DLing and Benching. I have been through 2 workouts with him so far. We squatted and Benched so far. DLing tomorrow. We both have the same goal. To be about 175lbs, strong and most of all healthy. I would like to get him on the same program as myself. I've just been doing the basic compound movements. The routine we will soon be following will look like this. Please critique
Warm-up: 5-10mins
Stretching, hitting the heavy bag

Legs:
Squats: 2 warmup sets 3 working 6-10 reps
SLDL: 4 sets
Calf raises: 4 sets
I will also implement DB lunges into this routine once I get some DB's

Chest/Triceps:
Flat BB BP: 1 warmup 3 working 6-10 reps last set 3-5reps
Skull Crushers: 3 sets

Back/Biceps:
BB rows: 4 sets 6-10
Pull-ups: 3 sets
Biceps E-Z curl: 3 sets

I usually set a day aside for Deadlifts alone.
Deadlift: 1 warm-up 4 working sets reps 8, 6, 5, 3, 1 or 2

Maybe we could put them with chest day.

Do I need to do some ab work?
This is using all free-weights in my basement. I need to add military press in there somewhere. Need help fixing this up. Thanks.

I'm also teaching him how to box. I plan on putting one day aside for boxing/running/sprints.

Our 3 main goals are health, strength, with those 2 looking better with a shirt off will just gradually happen.

beginner workout:

3 times a week total body, 10-15 reps, big compund movements, work on form- most important, stretching, and stability (planks)

Looks good when you add the military in with chest/triceps day.

I would drop the calf raises and replace with lunges and/or step-ups. You could keep a set or 2 of calf raises if you really like them, but 4 sets seems excessive.

I would just stick the deadlifts in there with the leg day.
So maybe an example leg day would be 3 sets each of:

squats
deadlifts
sldl's
step-ups