BEGINNER WORKOUT ROUTINE WELCOME! So you’ve made the decision to The goal is to do three workouts What Exercises? get in shape, but you don’t know per week, but remember: do what The main lifts (squats, deadlifts and where to start. Lost among all the you can commit to in the long term! bench press) are very effective for information out there? The internet An example is doing Workout 1 on building muscle and strength, but can be a nightmare when it comes Monday, Workout 2 on Wednesday you can build muscle using almost to knowing what information and Workout 3 on Friday. ANY exercise, as long as you train to trust. Science is the key to accorind to the principles above. We separating fake news from local How Heavy Should You Lift? have hand-picked each exercise in “broscience” to know what works, The weight should be heavy the workouts below to make sure all and EBT knows science. enough to cause muscle growth major muscle groups are stimualted without you needing to lift until by the end of each workout! Who is This Routine For? failure, but light enough so that you This routine is tailored to the can focus on good form! In practice, Your Main Goal as a Beginner begginer, who has never stepped this means you should choose a The workouts below have into the gym, or who has just weight light enough that you can taken all of the facts above into started lifting for 1-6 months. lift at least 8 reps, but heavy enough consideration. So just follow the so that you can’t lift for more than plan and you’re good to go! You Whether you want to get bigger, 15 reps before reaching failure. might not know it, but you already stronger, or simply be healthier, (2) Make sure to add weight every have some muscle, it just doesn’t anyone can benefit from lifting week to ensure progression. kow how to lift! You will notice that you gain much more strength than weights, and we are happy you have How Many Reps Per Set and size in the beggining, because your decided to join the EBT family. The Should You Lift to Failure? body is “learning” to use it’s muscle workouts suit any healthy man or effectively. This will set a solid base There is no “optimal” rep range woman. If you have chonric diseases for when you are ready to progress for building muscle, but given the or are injured, consult your doctor to a more advanced programme, weight above, 8-12 reps per set will before starting the workouts! allowing you to recover fast enough without risking injury. When doing for your next workout. Don’t lift to the workout exercises you should: Before You Start failure as a beginner! Failure can Take a moment to consider the time benefit experienced lifters (3), but 1. Think consciously about the you are able to commit to the gym. requires longer recovery and should muscles you are using and how This is no “12 week transformation”, therefore be used strategically (4-5). close you are to failure. it’s the beginning of a new lifestyle. We recommend you stop around 2. Choose a light enough weight You will get stronger and build 2-3 reps before failure. so your focus is on good form, muscle from these workouts, but in NOT trying to get the weight up. order to maintain results, you need 3. Stop the set as soon as you lose How Many Sets to be consistent and make going to perfect form. Instead do more the gym a habit. If you bought our Per Muscle Per Workout? sets to teach your body! book Diet Like a Doctor, you can use The first sets are most important, the EBT Habit Tracker to effectively while doing more sets gives you The points made on this page are build these habits. smaller and smaller benefits (6). the most important things to know. Therefore we recommend 2-3 sets Most other details around lifting Structuring Your Week per exercise to start with. barely matter as a beginner! (8) The programme contains three full body workouts which should be How Often to Train Each Muscle? How Long is the Beginner Phase? performed with at least one day rest Training a muscle many times a It varies! Once you notice that you between (1). It is completely fine to week is better than once a week, aren’t increasing in strength as fast start with one or two workouts per especially for beginners (7). We anymore, it’s time to switch things week, and add more workouts as recommend you train each muscle up. This can take anywhere from 2 you feel comfortable. around 3 times a week. to 6 months. Good Luck! WORKOUT 1 EXERCISE SETS x REPS
Barbell Deadlift 2 x 8-12 Abs Traps Forearms Lats Obliques Upper/Lower Back Quads Hanstrings Glutes
Dumbbell CLICK HERE FOR VIDEO GUIDE
Incline Press 2 x 8-12
Chest Triceps Front Shoulders
Dumbbell CLICK HERE FOR VIDEO GUIDE
One Arm Row 2 x 8-12
Biceps Traps Forearms Lats Upper Back Back Shoulders
CLICK HERE FOR VIDEO GUIDE
Dumbbell Lateral Raise 2 x 8-12 Side Shoulders Traps Front Shoulders
Cable CLICK HERE FOR VIDEO GUIDE
Biceps Curl 2 x 8-12
Biceps
CLICK HERE FOR VIDEO GUIDE
Standing Calf Raise 2 x 8-12 Calves
CLICK HERE FOR VIDEO GUIDE
Hanging Leg Raise 2 x 8-12 Abs Quads
TOTAL 14 SETS CLICK HERE FOR VIDEO GUIDE
WORKOUT VOLUME WORKOUT 2 EXERCISE SETS x REPS
Barbell Squat 3 x 8-12 Quads Glutes Calves
Cable CLICK HERE FOR VIDEO GUIDE
Lat Pull-Down 2 x 8-12
Biceps Back Shoulders Forearms Lats Traps Upper Back
Cable CLICK HERE FOR VIDEO GUIDE
Chest Fly 2 x 8-12
Front Shoulders Chest Biceps
Dumbbell CLICK HERE FOR VIDEO GUIDE
Shoulder Press 3 x 8-12
Side Shoulders Traps Front Shoulders Triceps Chest
Weighted CLICK HERE FOR VIDEO GUIDE
Back Extensions 2 x 8-12
Lower Back Glutes Hamstrings
CLICK HERE FOR VIDEO GUIDE
Side Planks 2 x 45 s Obliques
Also Uses Many Stabilizers:
TOTAL Lats, Lower Back, Chest, Hips, Glutes, Quads
14 SETS CLICK HERE FOR VIDEO GUIDE
WORKOUT VOLUME WORKOUT 3 EXERCISE SETS x REPS
Barbell Bench Press 3 x 8-12 Chest Triceps Front Shoulders
Cable CLICK HERE FOR VIDEO GUIDE
Row 2 x 8-12 Biceps Upper/Lower Back Forearms Back Shoulders Traps Lats
Barbell CLICK HERE FOR VIDEO GUIDE
Upright Row 2 x 8-12
Front Shoulders Back Shoulders Side Shoulders Traps Biceps Forearms
Machine CLICK HERE FOR VIDEO GUIDE
Leg Curl 2 x 8-12
Hamstrings Calves
Seated CLICK HERE FOR VIDEO GUIDE
Calf Raise 2 x 8-12
Calves
CLICK HERE FOR VIDEO GUIDE
Cable Crunch 3 x 8-12 Abs Obliques
TOTAL WORKOUT 14 SETS CLICK HERE FOR VIDEO GUIDE
VOLUME GOOD LUCK We hope to hear from you in around 6 months time to hear about your results!
Feel free to send us your progress pictures (info@ebtofficial.com) to let us see your results!
Below is a list of the scientific references from which this workout programme was based.
For further reading, check out our blog at www.ebtofficial.com
or our Instagram page @ebtofficial.
THANK YOU References:
1. MacDougall JD. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6.
2. Schoenfeld BJ. Muscular adaptations in low- versus high-load resistance training: A meta-analysis. Eur J Sport Sci. 2016;16(1):1-10.
3. Drinkwater EJ. Training leading to repetition failure enhances bench press strength gains in elite junior ath- letes. J Strength Cond Res. 2005 May;19(2):382-8.
4. Willardson JM. The application of training to failure in periodized multiple-set resistance exercise programs. J Strength Cond Res. 2007 May;21(2):628-31.
5. Izquierdo M. Differential effects of strength training leading to failure versus not to failure on hormonal re- sponses, strength, and muscle power gains. J Appl Physiol (1985). 2006 May;100(5):1647-56.
6. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64.
7. McLester JR. Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects. The Journal of Strength and Conditioning Research 14(3) · August 2000.
8. Peterson MD. Applications of the dose-response for muscular strength development: a review of meta-analyt- ic efficacy and reliability for designing training prescription. J Strength Cond Res. 2005 Nov;19(4):950-8.
