The Best Beginner’s Workout Routine (FREE)

The Ripped Dude Program
https://rippeddude.com/

I’ve always said that for fat loss using a proper strength training program is always going to be a better idea than endless cardio on the treadmill. So, i’ve decided to write up a basic workout routine you can follow if you have under 6 months of training experience. If you want more videos on fitness and training instead of just diet, then let me know.

Men:

Workout A (Full Body Strength)

– Dumbbell shoulder press 4 x 4-6
– Pull ups 4 x 4-6
– Barbell squat 3 x 4-6
– Calf raises 3 x 6-8
– Rope cable crunches 2 x 6-8

Workout B (Full Body Hypertrophy)

– Chin ups 3 x 8-12
– Overhead press 3 x 8-12
– Bench press 3 x 8-12
– Barbell row 3 x 8-12
– Barbell squat 3 x 8-10

Workout C (Full Body Strength)

– Dumbbell bench press 3 x 4-6
– Dumbbell row 3 x 4-6
– Deadlift 2×5
– Barbell bicep curls 3 x 6-8

Women:

Workout A (Full Body Strength)

– Dumbbell shoulder press 4 x 4-6
– Pull ups 4 x 4-6
– Barbell squat 3 x 4-6
– Calf raises 3 x 6-8
– Rope cable crunches 2 x 6-8

Workout B (Full Body Hypertrophy)

– Chin ups 3 x 8-12
– Overhead press 2 x 8-12
– Romanian deadlift 2 x 8-12
– Barbell row 3 x 8-12
– Barbell squat 3 x 8-10

Workout C (Full Body Strength)

– Goblin Sumo Squat 3 x 4-6
– Dumbbell row 3 x 4-6
– Deadlift 2×5
– Barbell bicep curls 3 x 6-8

Feel free to adjust and change the exercises. The main thing you want to keep constant is a nice balance of compound movements as well as hitting the majority of your muscle groups (especially those you want progress on, like your butt, or back) 3 times per week.

This isn’t the “best workout program”. It is the best foundation. If you have specific things you need to work on (such as rounded shoulders, then feel free to add in exercises like face pulls. With any program you follow never think that you can’t change some of the exercises to better fit your goals.

You can add in cardio on other days (e.g a 20 minute jog). If you want to do cardio on the same day as your workout routine, then do it after your lifting. If you want to do high intensity interval training (HIIT) then do so on a different day than your lifting. The lifting as well as a proper diet should be more than enough to lose fat and get a body you’re happy with. But, if you would simply like to eat more food, or you enjoy cardio, then feel free to add it in.

Be careful not to add too much too quickly, especially with workouts than involve HIIT. You may be able to keep up a lot of physical activity for 1-3 weeks, but if you overdo it (especially as a complete beginner) then this may catch up to you. Start with what is sustainable for you.

Other Good Routines:

– 5:3:1
– Stronglifts 5×5
– Any 3 x week full body workout
– Push/pull/legs
– Full body calisthenics routines
– Any routine that doesn’t neglect body parts and gets you stronger

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