3 Day Beginner Routine

iceman321

New member
I'm starting grad school next month, and I'd really like to gain weight. Unfortunately with my time constraints, I'll be able to hit the gym 3x a week. Can you guys help a newbie out. and recommend a 3 Day split or full body workout? Thanks.
 
This was my first routine and I had great results, 20lbs In a few months without getting fat. Mon/we'd/Fri I did the same thing 1 warm up set then 3 sets of 6 for bench squat pull downs overhead press bicep curls tricep pressdown and stuffed my face with milk and pbj through out the school day ( was high school) and then had a big dinner. Only supplements I took was creatine and a multi vitamin
 
Every time you get 3 sets of 6 at the current weight add 5 lbs. It won't be every workout but as long as you get your set/rep goal add weight. If you don't get it stay the same
 
For lat pulldown if you can do pull ups instead adding weight even better. At first I couldn't do bw for the 6 reps but after a few months I started to and added 2.5 to 5 lbs every week.
 
If you like, I was just telling you what worked for me when I started. Low volume heavy weight 3x per week if your gonna go a/b and do each body part every other workout then maybe do 2-3 exercise for the muscles, chest back legs and 1-2 for shoulder bi and tri. If your super limited for time a great quick workout is clean and press, bent over row bench squat. I did that for a while too. This was all 12-15 years ago for me, Im 32 now but this all worked for me. From Junior to senior year of high school I gained a lot. Went from 155 to 180 over that summer. If only it kept working that way after the newbie gains
 
Do a search on "high frequency training". You should find a few to choose from. I enjoyed this style workout a while ago.
 
Thank you all for the help. I've been browsing some routines online as well, and I think the Fierce 5 workout seems decent for a beginner. Does anyone have any input on this?
 
Never herd of it. The most important thing is to focus on compound movements be consistent with your training and eat. Don't switch your routine up all the time or you won't see results. Pick a routine and stick with it for 12 weeks before you even think about changing it. Consistensy is key, all that muscle confusion bull**** is for ppl with years of training who need new approachs
 
I would go for a split like maybe chest and tris in one workout, back and biceps in another one and maybe shoulders and legs in your last workout. When i started training i also did full body workouts 3 times a week and it didn't work,everyone is different so i guess give it a shot and see how it goes
 
Tank88 said:
I would go for a split like maybe chest and tris in one workout, back and biceps in another one and maybe shoulders and legs in your last workout. When i started training i also did full body workouts 3 times a week and it didn't work,everyone is different so i guess give it a shot and see how it goes
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That may be so but the majority of beginners respond best to high frequency low volume, save the splits for when your foundation is built, that said there are exceptions but I'd start with full body for a few months and then make the assessment
 
Smont said:
That may be so but the majority of beginners respond best to high frequency low volume, save the splits for when your foundation is built, that said there are exceptions but I'd start with full body for a few months and then make the assessment
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I'll do a full body workout. How long does it take to see results? I know that weight training is a lifestyle, and that the process is a marathon.
 
iceman321 said:
I'll do a full body workout. How long does it take to see results? I know that weight training is a lifestyle, and that the process is a marathon.
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You will get what you give, food is the most important if size is your goal. If you aren't getting bigger after the first 4-6 weeks then your not eating enough. If your skinny to begin with don't be scared of junk food, I drank tons of milk, if it messes with your stomach try fairlife milk, it's like 4$ for a half gallon but has double the protien of regular milk and half the sugar. A half gallon has 91 grams of protien at 4$ per day. Try dividing that up to wash down your meals and you should be gtg.
 
The only thing that makes sense for you is full body. M,W,F.
Monday- Squat, Bench, BBell Rows
We'd- Squat, Overhead Press, Deads
Friday- Squat, Bench, BBell Rows

Everything is 5x5 except deads are 1x5

Research stronglifts 5x5. Great beginner program that will set you up with the base you need to be able to move up into the intermediate range.
 
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