Just seeing anyone is aware of simple 30-40 minutes workout plans with 3-4 days a weeks for building strength.
There are some you find online but are too much in terms of how many exercise. Some have like 9-10 exercises in one day. Just looking for simple lean beginner program.
Starting strength is good. remember to to do warm up sets if you're a beginner… refreshing having a routine that takes 20 mins a day and gets results. lots of videos online as well… Youtube link
5x5
deadlifts
squats
bench press
bent over rows
standing overhead press
supplement with:
pullups
dips
that's all you really need to do to build some serious muscle and strength
Thanks.
have a read of this as a starting point
generally the idea is to lift 3 times a week, with 3 or so exercises each time
may sound easy but can get quite taxing, especially as you are lifting heavy (about 70-80% of your 1RM)
remember to do proper warmup and stretches
Stronglifts 5x5 is usually my go-to when I fall off the wagon for a while.
If you are new to it as well try not to rush through the weights if you feel it is too light, you may feel that you are not lifting enough but those lower weights give you some room to work on your form and prepare yourself for lifting heavier.
yep this, plus maybe 15 min warm up and cool down typically helps.
Technique is also important especially doing heavy deadlifts.
yea totally this!
from bodyweight squat to 1RM 180KG for me. <80kg bodyweight.
5x5 is just a variation of the original starting strength.
https://scoobysworkshop.com/beginning-workout-plan/
I followed this as a complete noob to working out and got in suprisingly decent shape in a couple months. I've since moved on but highly recommend as a basic starting point. All you need is a pull up bar and a couple weight plates (just grab a cheapy dumbbell set) from Kmart.
Perfect timing, I was just looking for something like this too
I went through the process of trialling almost every single (iOS) app two years ago as a complete noob and landed on FitBod.
It's the only one that had short instructional videos of all exercises, and the pre-built routines al all automatically generated based on your goals, the time you want to work out for, and the equipment you have. You can also track your progress over time and easily swap out any exercise in the routine if you can't do it, or just don't feel like doing it.
I'm sure there's others out there now, but this was the most complete and usable one for me at the time.
I downloaded a few this morning, and just downloaded FitBod.
It looks like the nicest and most useable by far! Thanks!!
The more I play around the more I think this is the app I'll stick with.
I found a 30 day trial on their site (as compared to the 3 workout trial you get with the app).
Look into Jeff Nippard's upper/lower split. Pdf available with a quick google, personally found it more enjoyable/fun than the starting strength and similar programs. Would need to slim it down a bit though.
Don't forget legs day
Look at Starting Strength. There are some variants that add stuff but IMO if you're just starting out, the basic program will work.