157 - Beginner to Intermediate Workout Programming

I covered what a beginner workout split may look like, and have you could scale it. Here's the text in the video:

BEGINNER WORKOUT, 3-4 SETS, MINIMAL FATIGUE 2 DAYS A WEEK

-TRAP BAR DEADLIFT

-GOBLET SQUAT

-FLAT OR INCLINE BENCH OR DUMBBELL PRESS

-BICEP CURLS

-TRICEP EXTENSIONS

-OVERHEAD PRESS, DUMBBELL OR BARBELL

-LAT PULLDOWN OR CABLE ROWS

-STANDING CALF

RAISE TRY TO FOCUS ON A 2 SECOND LOWERING OF THE WEIGHT, AND ONE SECOND BACK UP. KEEP WORKOUTS SEPARATED BY A DAY MINIMUM.

UPPER LOWER SPLIT 4 DAYS A WEEK. KEEP UPPER SESSIONS AT LEAST A DAY A PART, AND LEG DAYS 2 DAYS A PART MINIMUM. START 3 SETS PER MUSCLE, INCREASE TO 4 ACCORDING TO RECOVERY AND RESULTS, DELOAD AS NECESSARY.

UPPER WORKOUT

-FLAT OR INCLINE BENCH PRESS

-CABLE FLIES, DIPS OR PUSHUPS

-LAT PULLDOWN OR CABLE ROW

-DUMBBELL/BARBELL OVERHEAD PRESS, SIDE DELT RAISES

-DUMBBELL SHRUGS

-SQUATTED CABLE OR DUMBBELL CURLS

-OVERHEAD OR TRADITIONAL TRICEP EXTENSION

-REAR DELT FLIES/ REAR DELT RAISES

LOWER WORKOUT

-LEG PRESS OR BARBELL SQUAT

-LEG EXTENSIONS

-ROMANIAN DEADLIFTS W/ BARBELL OR DUMBBELLS

-LYING OR SEATED LEG CURLS

-STANDING CALF RAISE

-BARBELL HIP THRUSTS

-CABLE PULLTHROUGHS

-BULGARIAN SPLIT SQUATS

-SEATED CALF RAISES

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