Free personalized workout plan

All Pro Simple Beginner Routine Program

By tr3pid

Experience

Beginner (1-2 years)

Days per week

3 days

Time

75 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 bi

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Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

75 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 bi

Show More

Equipment

Barbell, Bodyweight

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1

You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) – the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the sets you should be doing, in that order:

Squats: warm-up, warm-up, work-set, work-set

Bench Press: warm-up, warm-up, work-set, work-set

Bent Over Row: warm-up, warm-up, work-set, work-set

Over Head Press: work-set, work-set

Stiff Legged Deadlifts: work-set, work-set

Curls: work-set, work-set

Calf Raises: work-set, work-set

Week 2


Week 3


Week 4


Week 5



Date Created: 1/23/20, 1:11 AM


Last Updated: 9/12/20, 9:37 PM

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