This workout routine is suited for those who are new to weight lifting and bodybuilding. You will learn the major core lifts, while gaining a considerable amount of strength in a short time.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

The exercises included in the routine are as follows.

The sets listed do not include required warm up sets

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing barbell military press
3x5 Power Cleans (Can be replaced with bent over rows)

You should do about 3 sets of warm ups before you begin your working sets. If you were to work with 225lbs on the bench press for Workout A, than you would start your first warm up set with just the bar. 7-10 reps just to get the blood flowing is an adequate amount. The second and third warm up sets should have added weight to them. The first one you could do 135lb for 5 reps and the third warm up set could consist of 185lb for 2 reps. The whole key is gradually working up to your working set weight, without fatiguing yourself.

For information on these exercises, please see the exercise section.

*This routine appeared in the book, “Starting Strength,” by Mark Rippetoe with Lon Kilgore