All Pro Simple Beginner Routine Program

Google Sheet Workout Export

By tr3pid

Experience Intermediate (2-3 years)
Time 66 minutes/day | 3 days/week | 5 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below.

Overview:

  • Program runs in 5 week cycles
  • 3 workouts per week
  • Progression occurs through weekly increases in reps
  • e.g. Week 1 calls for 8 reps, Week 2 calls for 9 reps, and so on…
  • Primary movements are squat, bench press, bent row, overhead press, stiff legged deadlift, upright row, and calf raises
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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest


Day 1 - Full Body

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Workout 1 – Weight: Heavy / 100%

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Workout 2 – Weight: Medium / 90%

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Workout 3 – Weight: Light / 80%

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/23/2020, UTC


Last Updated: 10/28/2021, UTC

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