Here is the basic whole body bodybuilding routine we use with virtually all beginners, that is, everyone who does not have any special needs or limitations that get in the way. This program is based on an old tried and tested routine formulated by Bradley J. Steiner, with the only adaption really being the number of repetitions performed. In Steiner’s routines we saw a slightly more varied rep scheme, but as we’ve since learned that there is no known benefit for beginners to perform less than 12 repetitions per set, we tell them to aim for around 12 repetitions and that’s it. After three months we start altering things, but not before.
Here’s what the routine looks like:
Barbell Bench Presses 3 x 12
Standing Barbell Presses 3 x 12
One Arm Dumbbell Rows 3 x 12
Barbell Curls 3 x 12
Squats 3 x 12
Chrunches 3 x as many as possible
Keep rest times between sets to about 60-90 seconds, perhaps slightly longer on the squats if needed. Perform all repetitions in a relatively slow, controlled manner. The weight should move faster when lifted than when lowered.
Perform the routine three times per week on alternate days (Mondays, Wednesdays, Fridays).