Free personalized workout plan

All Pro Simple Beginner Routine Program

By tr3pid

Experience
Beginner (1-2 years)
Time
75 minutes/day | 3 days/week | 5 weeks
Good for
Bodybuilding, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

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
Show More

Workout Overview


Workout 1 – Weight: Heavy / 100%

Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Workout 2 – Weight: Medium / 90%

Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Workout 3 – Weight: Light / 80%

Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/23/2020, UTC


Last Updated: 9/12/2020, UTC

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