4 day Beginner routine: opinions wanted

RealWorldStrengthLLC

I had a friend ask me to train him up and tech him some things. I am torn between recommending something like starting strength, or giving him a beginner routine I wrote for him that focuses on the basics plus some functional strength. The routine is as follows:

FULL CYCLE CONSITS OF A & B

Part A) ENDURANCE WEEK

DAY 1: CHEST/TRICEPS
FLAT BENCH, Barbell or dumbell - 4 sets, 7-11 reps
FLAT CABLE FLYE - 3 sets, 10 reps
INCLINE BENCH - barbell or dumbell - 4 sets, 7-11 reps
TRICEP ROPE - 4 sets, 7-11 reps
DIPS - 4 sets to failure at bodyweight

DAY 2: BACK/BICEPS
LAT PULL OR PULLUPS - 4 sets, 7-11 reps if lat pull, or to failure if pull ups
DEADLIFTS: 4 Sets, 7-10 reps
DUMBELL OR BARBELL ROW - 4 sets, 7-11 reps
DUMBELL CURLS: 4 sets, 7-11 reps
PREACHER CURLS: 4 sets, 7-11 reps

DAY 3: SHOULDERS/LEGS
SQUATS: 4 sets, 10 reps
OVERHEAD PRESS, barbell or dumbell - 4 sets, 7-11 reps.
LUNGES: 4 sets, 8-10 steps per leg
UPRIGHT ROW - 3 sets, 10 reps
CALF RAISE - 4 sets, 15 reps
LATERAL DUMBELL RAISE - 3 sets, 7-11 reps

DAY 4: FUNCTIONAL STRENGTH/CORE

FARMERS WALKS + SLEDGEHAMMER TIRE HITS - 4 rounds, 30 seconds per exercise

TIRE FLIPS - 4 rounds, 30 seconds work, 1 minute rest

OVERHEAD FARMERS + BATTLE ROPES - 4 sets, 30 seconds per exercise

CORE:
2 SETS, 30-60 SECONDS UNSUPPORTED SITUPS
2 SETS 25-50 FLUTTERKICKS
2 SETS 10-25 OBLIQUE CRUNCHES
2 SETS 25-50 MASON TWIST
2 SETS KNEE TO ELBOWS TO FAILURE
LEFT, RIGHT, CENTER PLANK, 30-60 SECONDS EACH.

Part B is strength week...exercises stay the same, rep range drops to 3-6 on all lifts on days 1,2, & 3. Day 4 does not change.

Repeat alternating part a) and b) for 8-12 cycles.

Opinions, critiques? I've had pretty good success with designing my own routines before for myself, but I've never really had them reviewed by anyone. Would this be a good routine to give a beginner to build a base of strength and form, some asthetics, and some functional strength? He is starting off fairly scrawny btw, definitely not overweight.

BrianKMcFalls

His age, other activities, goals, schedule would need to be considered?

My opinion there is a lot of unnecessary stuff in there for a beginner. One day a week splits are totally not taking advantage of a beginner's ability to run an LP. Go with your original gut feeling and train him using SS.

RealWorldStrengthLLC

What would you say is unnecessary? I thought I cut it pretty bare bones to the big movements with minimal accessory work, but maybe not.
Also this is not necessarily meant to be once a week- it's 4 days, with 1-2 floating rest days to take as needed...kinda how I run my current split. Its a 5 day split and rest is just whenever I'm tired and a bit weaker. Sometimes that's after 4 or 5 days, but there have been weeks where I ran 8-10 before a rest. Sometimes chest is on Saturday one week and Thursday the next.

BrianKMcFalls

It looks solid, I've seen worse, but you asked in the context of a beginner's program. I think that looks more like an intermediate program.

I'm far from an expert, but I'm of the belief every novice lifter should run a simple full body LP program. Let him get some muscle before you worry about accessory work. As an example, why would a guy who probably cant squat his own body weight need to do lunges and calf raises, just have him squat 3 days a week while he can get away with it, newbie gains only last so long.

RealWorldStrengthLLC

Fair enough, thanks for the input. Now you mention it, it does seem more intermediate.

I have a habit of that when teaching people things...I end up going all trial by fire on people.

Chieflrg

A beginner will flourish on any beginner routine.

Alot of the meat of your routine is unnecessary for a beginner. Such as...

Three chest movements in one day along with two tricep focused movements.

A beginner will only need 2-3 sets of 4-5 reps to accumulate enough stimulas to start. Anything extra isnt very efficient or thinking long term.

RealWorldStrengthLLC

Ok cool. This input is good, especially since I am considering maybe getting a personal training cert at some point.

So what I'm gathering is that I went way too overboard for a beginner, and to stick to the absolute basics like

Squats
Deadlifts
Flat barbell bench
Pull ups/chin ups
Dips
Barbell rows
Overhead barbell press
Planks

What about the functional strength/strongman type stuff like day 4...sledgehammer hits, tire flips, farmers walks, overhead farmers, etc? Is that stuff beginner friendly?

RealWorldStrengthLLC

Ok, for anyone still looking at this, I stripped it down and built a new routine that is quite basic, yet still fairly effective in my moderately experienced yet not all knowing opinion. He did day 1 today after a basic instruction on form last night (I was there to coach form). Critiques encouraged

DAY 1:
SQUATS 3X5
DEADLIFT 3X5
BENCH 3X5
BARBELL ROW 3X5
PLANKS: LEFT/RIGHT/CENTER 30-60 SECONDS
FARMERS WALKS X4 (approx 30 meters)
TIRE FLIPS 4x 30 seconds work, 1 minute rest

DAY 2:
SQUAT 3X5
OVERHEAD PRESS 3X5
PULL-UPS 3X FAILURE
DIPS 3X FAILURE
PLANKS L/R/C 30-60 SECONDS PER
SLEDGE TIRE 4 rounds, 30 work/60 rest
BATTLE ROPES 4 rounds, 30 work/60 rest

Rinset & repeat.

Never work out more than 2 days consecutively, never rest more than 2 days consecutively. Extra pushups, pull ups on doorway bar, wall sits, air squats, and planks encouraged on all lifting days. Do nothing on rest days.

JAYxMSxPES

Still not sure why you just don't give him a true beginner program. What are you prescribing for intensities on the main lifts? How long is he/she doing this? Have you considered the stress on the lower back doing this 4 days a week plus planks on off days?

I dunno man, I have a degree and NASM specialization and if a friend came to me having never lifted before that just wanted to get strong, I would likely just hand him a copy of Starting Strength or something. Not sure that I would sit down and try to crank out a specific plan right away. I think the Ice Cream 5x5 is more similar to what you're trying to do, maybe look at that first. Some wheels don't need to be remade.

Edit for Additional Thoughts: The other part that is often overlooked of a good coach, is the ability to teach and coach the person through the movements. Also, to watch for breaks in performance and form. If bar speed goes to *kitten*, then the coach needs to recognize that and drop the weight or make an adjustment. It's not just about program creation. Something to consider as you pursue a certification.

Keto_Vampire

Might be easier to track progression without the constant cycling (bro, no need for "muscle confusion"), esp. for a beginner (is he/she going to remember lifts from ~2 weeks ago easily or constantly going to have to review workout logs?). Just too complicated to start off in my opinion

Re: more recent wo stripped down version looks way more reasonable

billkansas

I vote for Starting Strength. Simple, effective.

MichaelK1007

youcantflexcardio wrote: »

Ok, for anyone still looking at this, I stripped it down and built a new routine that is quite basic, yet still fairly effective in my moderately experienced yet not all knowing opinion. He did day 1 today after a basic instruction on form last night (I was there to coach form). Critiques encouraged

DAY 1:
SQUATS 3X5
DEADLIFT 3X5
BENCH 3X5
BARBELL ROW 3X5
PLANKS: LEFT/RIGHT/CENTER 30-60 SECONDS
FARMERS WALKS X4 (approx 30 meters)
TIRE FLIPS 4x 30 seconds work, 1 minute rest

DAY 2:
SQUAT 3X5
OVERHEAD PRESS 3X5
PULL-UPS 3X FAILURE
DIPS 3X FAILURE
PLANKS L/R/C 30-60 SECONDS PER
SLEDGE TIRE 4 rounds, 30 work/60 rest
BATTLE ROPES 4 rounds, 30 work/60 rest

Rinset & repeat.

Never work out more than 2 days consecutively, never rest more than 2 days consecutively. Extra pushups, pull ups on doorway bar, wall sits, air squats, and planks encouraged on all lifting days. Do nothing on rest days.

I don’t know many beginners that can do pull ups, dips, planks and tires in one session. I would incorporate 1 of the three each week. Day 2 is borderline advanced as far as I am concerned, although I don’t believe you’ve told us anything about the person your building the program for. If so my mistake. I’d stick with the big three and maybe add 1-2 new accessory lift each week.

RealWorldStrengthLLC

Sorry for the lack of responses, I thought the thread was dead and don't come in this section of the forum that often.

He's been training on the 2 day split routine for about 3.5 weeks. Its going well, he has made insane beginner gains on everything. Here's an update for anyone interested in how its going.


His squat went from 95 for 3 to 135 for 5
His deadlift just hit 185 with good form, it started at 135 with not good form at all
His bench went from 95 to 125
His rows have gone up almost 40lbs
His overhead press - the one weak point, I cant seem to get him to stop arching his back
He went from 1 pull up to 4 deadhangs and can almost get a fifth
He went from being able to do 3 bw dips to 10 be dips (to full depth)
His planks are past a minute and we are moving on to other core exercises
He's graduated tire size, farmers walking 3/4 of his bodyweight, he's ready for a heavier sledge than 10 lbs (I count the number of sledge hits in 30 seconds, 15 minimum is goal, anything past 18 and you need a heavier hammer IMO)

80sSynthwave

For a beginner, just do a push pull routine. No need to get all crazy and with tires and hammers and such. Half the time that "functional" stuff just grinds cartlidge and causes injuries anyways.

RealWorldStrengthLLC

80sSynthwave wrote: »

For a beginner, just do a push pull routine. No need to get all crazy and with tires and hammers and such. Half the time that "functional" stuff just grinds cartlidge and causes injuries anyways.

How are tires and hammers crazy? It's old school boxer conditioning...so old school I'd be willing to bet jack dempsey did it.