If you’re new to this page, make sure you check out my Beginners Guide to Building Muscle for elaboration on the muscle building process.
I’ve since taken down the information and put it all into a PDF for convenience. If you find any typos, or if anything is unclear, please contact me, let me know your thoughts and I’ll see what I can do to make it better…
Click the image below to download the pdf or click here.
Since there are split squats in this program, refer to the video below for an example of how to perform them.
Just discovered this site through Google-awesome resource! I am a 5’6, 155 lb female looking to gain muscle and lose some fat-pretty straight forward and no specific goal for now-just interested in better fitness overall and gaining muscle mass. Just started a gym routine (sticking to a 30 minute minute circuit for now), but I started doing push ups at home about 4 months ago. I do 200 a day now-usually 10-20 at a time radomly as I have time. Now I have very strange, disproportionate muscle growth. My chest has gotten really strong and noticeably defined and so have my triceps, but nothing in my biceps or “lower chest”. Any suggestions on balancing it out? Because of the isolated changes, my arms look weird and it’s made my boobs kinda look like they’re hanging below my pecs. I know I probably sound really stupid-I’m just totally uninformed and going it alone. Any feedback would be appreciaed.
maybe cut down a bit on all the push ups if you feel your chest is too defined…
Are the sets in this program meant to be performed as “sets across” (ex. 3×5 squat, 3 sets of 5 reps with the SAME weight), or should each set be performed close to failure followed by a de-load in the next set in order to get the required number of reps?
same weight
What does 3′ rest mean?
3 minutes
Hey JC, great stuff! I’m going to begin this routine; what are your thoughts on subbing front squats for the back squats?
totally cool.
Hey JC,
What are your thoughts on increasing pullup numbers at the beginner level. Like If you can only do 1-3 pullups you sure can’t go for 3 sets of 8-10. I know the main idea here is to build overall strength, but usually I’m unsure if rows, lat pull downs allow for good transference to pullup strength. Bottomline, will pullup strength go up from doing them 1x a week like in your program or will it merely maintain with the increase in bw?
The program is well designed, thanks for that.
I think pull up numbers will go up after getting stronger with pulldowns. you could also do chins in your doorway on a daily basis, if you wanted.
Such a simple yet effective program that I’m scratching my head as to how we got away from this. Sigh… JC, I know why – just a rhetorical question.
Thank you for pouring your knowledge (at least some of it) onto the interweb in attempts to enlighten folks who truly want the best information. I’m going to be at the end of my beginner’s phase soon. I weigh 155 lbs. at 5’7″ (yes, I’m light) I’m at 3×5 with double BW squats, 3×5 with 1.5 BW bench, 2×7 at +60 lbs for chin-ups, 3×5 for 160 lbs. OHP, and 1×5 2.6 BW deadlift. I really would like to improve my OHP…
I believe I can make better progress if I gain some weight. But if not, I’ll be sure to consult with you when I need to program for intermediate level stuff.
hey David,
yes you’re pretty strong. Congrats to you.
I think moving to a program such as 5-3-1 that has a drawn out progression over many weeks might be a good idea for improving your OHP numbers. At this stage, you’re ready for that type of programming.
Also, gaining weight will definitely help. If you do decide to gain weight, and wanna pack on some size/muscle, I’d go for the Boring but Big template (5-3-1 variation).
I did it on your beginner’s program. Thanks, JC.
thanks for posting your progress.
Can I use this if my goal is fat loss?
sure
Bi curl, chest press, kick backs
8-10 should be fine
Thanks that makes sense.. Guess I’m not doing to badly at 20lbs 3×15, But will admit that on 3 its a bit of a push
what movement is this? You could lower the rep range to 8-10.
hello, Old Lady here…So if I can do 3×15 with a certain weight (don’t care to embarress myself), when do I start adding weight or reps, and which is more efficient to add to?
you basically want to pick a rep range. so let’s say you can do 10lbs for 15 reps. go up by 5lbs. If you can only do 10 with the extra 5lbs, keep doing it until you can get 15, then up weight again.
And could you incorporate Power cleans and overhead presses ino this routine?
you could, but I didn’t write powercleans out since I don’t feel them necessary when the goal is muscle building. for overhead presses, you could replace one of the incline presses for OHP.
For the barbell row is it an overhand or underhand grip?
doesn’t matter
Dont you think the warm up sets are too much?? I mean you should not waste so much energy in the warm ups. You should focus on more effort and intensity in the main sets. 1-2 warm up sets for each exercise is enough
Not really. it’s a good starting point for beginners and it becomes even more important working up to heavier weights.
This has now become the first programme I recommend to my beginner friends. So simple, so brilliant.
I don’t understand the 3rd day’s AMAP pushups 3 sets but no rest. How does that work?
it’s because you’re supersetting them with lat pulldowns…