All Pro Simple Beginner Routine Program

By tr3pid

	Intermediate (2-3 years)
	66 minutes/day \| 3 days/week \| 5 weeks
	Bodybuilding, Gain Strength, Tone Body
	Barbell, Squat Rack, Flat Bench, Steps, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Workout 1 – Weight: Heavy / 100%

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Barbell Bench Press	4 sets	8 reps	60s
3.Bent Over Barbell Row	4 sets	8 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
5.Stiff-Legged Barbell Deadlift	4 sets	8 reps	60s
6.Barbell Upright Row	4 sets	8 reps	60s
7.Standing Calf Raises	4 sets	8 reps	60s

Day 2

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Workout 2 – Weight: Medium / 90%

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Barbell Bench Press	4 sets	8 reps	60s
3.Bent Over Barbell Row	4 sets	8 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
5.Stiff-Legged Barbell Deadlift	4 sets	8 reps	60s
6.Barbell Upright Row	4 sets	8 reps	60s
7.Standing Calf Raises	4 sets	8 reps	60s

Day 3

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Workout 3 – Weight: Light / 80%

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Barbell Bench Press	4 sets	8 reps	60s
3.Bent Over Barbell Row	4 sets	8 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
5.Stiff-Legged Barbell Deadlift	4 sets	8 reps	60s
6.Barbell Upright Row	4 sets	8 reps	60s
7.Standing Calf Raises	4 sets	8 reps	60s

Date Created: 1/23/2020, UTC

Last Updated: 10/28/2021, UTC

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