Thinking about how to start a new exercise program can be a daunting task. You’re afraid of wasting time. You might even be scared. Good thing for you, a solid workout plan doesn’t have to be anything too extreme.
In order to build fitness as a discipline, I recommend my baseline workout. Not the most fun of routines– and some would argue that’s a problem. But you know what else isn’t always fun? Brushing your teeth! And you know better than to skip out on that.
Probably the most recommended (and for good reason) books to look into is “Starting Strength” by Mark Rippetoe. That’s where you’ll learn the basics of the barbell. It tackles the major primary lifts and breaks down the technique and posture you should implement.
Once you have that in place, it’s a good idea to focus your workouts around The Big Three:
- Bench Press
Now keep in mind, those moves aren’t the end all be all. I’ve seen lots of people take their passion towards powerlifting. But if you’re not one of those folks, other good moves to look into would be the Overhead Press (OHP), and Bret Contreras’ faves for the booty: glute bridges and hip thrusts.
And finally, I’m going to recommend a setup both The Little Rock Architect and I like to use: the Push/Pull System.
This is where you’ll divide your days into “pushes” (think bench press, shoulder press, even squats) and “pulls” (deadlifts, pull-ups, and all the rows).
Finally, if you’re looking for pre-made workouts, two of the best free resources you can check are Fitocracy and Bodybuilding.com