free weight routine

[calaja52]

hey i've been reading the forum for a couple months. I dont have access to a gym so i've been doing mainly body weight exercises but next week i will have my home gym put together and i'm not really sure where to start putting together a routine. I'll have dumb bells, power rack, bench with olympic bar, about 300 lbs of weights, and a ez curl bar. All free weights. I know i want to try to put together a routine that has squats twice a week and deadlifts atleast once if not twice and really focus on compound exercises. I'd like to put together a 3 day split for mon/wed/fri, where do i go from here? also i have a place to do pull ups.

 

[Marat]

Check out this if you're just getting the ball rolling. Additionally, the "Starting Strength by Rippetoe" program is very effective if you are just getting started. SS is very good even if you have a bit of experience under your belt --- if you've never done any sort of linear progression, you'd be pretty well served to get a few months of that in.

You can also check out "Baby Got Back by Built".

Another option is 5/3/1 by Jim Wendler. That'll get you strong very efficiently but it would help if you have a bit of experience.


You can always create your own training via reading the stickies. I wouldn't recommend doing so given all the programs that are already very effective.

 

[calaja52]

thanks marat.. i have a little experience with lifting because i played football in school so i know most of the forms for the lifts but i've just never had to put together my own routine, i'll look into one of those.. thanks a lot!

 

[calaja52]

do you have a link to the baby got back workout? i searched the forums but it doesnt have a link anywhere