Beginner Weightlifting Routine - Upper Body / Lower Body Split

Beginner Weightlifting Routine - Upper Body/Lower Body Split

It is widely recognized that a well thought out and consistently executed weightlifting routine is extremely beneficial to any exercise regimen. Easy to say, but perhaps a little more challenging when it comes to the beginner. Where does one begin? What lifts should one perform? And on what days? And for how many reps? As you can see, there really is a bit more to it than simply picking up the weights and going for it.

With so many different weightlifting routines available to choose from, where do you start? I can tell you that I have experimented with MANY different programs including Upper/Lower, Push/Pull, Max OT and Blueprint to name a few. I too feel that one's workout program is something that should be switched up from time to time (perhaps every 8 weeks or so) to keep things interesting and to keep the body guessing. One program that I find to be very nice for beginners is the Upper/Lower Split.

The premise is as follows: On "Upper" days,you work upper body muscles (such as back, chest, shoulders and arms) and on "Lower" days you work lower body muscles (such as legs, glutes and calves). For what it's worth, I like to throw in abdominal exercises with my lower body days and will do so in this layout below. I would suggest a four day workout week that alternates between Upper and Lower days. An ideal split might be something like:

• Sunday - Rest
• Monday - Upper
• Tuesday - Lower
• Wednesday - Rest
• Thursday - Upper
• Friday - Lower
• Saturday - Rest

As previously mentioned, on these days you will focus on working your back, chest, shoulders and arms. Since you will have two upper days per week, you can have two different upper body workouts to alternate in between. To keep it simple, I will list out a suggestion for Upper Day #1 and one for Upper Day #2, as well as suggestions for Lower Day #1 and Lower Day #2. In the example split above, this would mean that you would perform Upper Day #1 on Monday and Day #2 on Thursday with Lower Day #1 and #2 falling on Tuesday and Friday respectively.

Upper Day #1

• Bench press - 3 sets for 8-10 reps per set (Chest)
• Incline dumbbell flyes - 3 sets for 8-10 reps per set (Chest)
• Lat pulldowns - 3 sets for 8-10 reps per set (Back)
• Cable rows - 3 sets for 8-10 reps per set (Back)
• Military press - 3 sets for 8-10 reps per set (Shoulders)
• Preacher curls - 3 sets for 8-10 reps per set (Biceps)
• V-Bar triceps extensions - 3 sets for 8-10 reps per set (Triceps)

Upper Day #2

• Flat dumbbell bench press - 3 sets for 6-8 reps per set (Chest)
• Decline bench press - 3 sets for 6-8 reps per set (Chest)
• Wide-grip pull-ups - 3 sets for 8-10 reps per set (Back)
• Bent-over barbell rows - 3 sets for 6-8 reps per set (Back)
• Dumbbell shoulder press - 2 sets for 6-8 reps per set (Shoulders)
• Upright rows - 2 sets for 6-8 reps per set (Shoulders)
• Dumbbell curls - 3 sets for 6-8 reps per set (Biceps)
• Overhead triceps extensions - 3 sets for 6-8 reps per set (Triceps)

Lower Day #1

• Barbell squats - 3 sets for 8-10 reps per set (Legs - Quads/Glutes)
• Barbell lunges - 3 sets for 8-10 reps per set (Legs - Quads/Hamstrings)
• Hamstring curls - 3 sets for 8-10 reps per set (Legs - Hamstrings)
• Standing calf raises - 3 sets for 8-10 reps per set (Legs - Calves)
• Roman chair leg raises - 3 sets for 12-15 reps per set (Abs)

Lower Day #2

• Leg press - 3 sets for 6-8 reps per set (Legs - Quads/Glutes)
• Straight-legged deadlifts - 3 sets for 6-8 reps per set (Legs - Hamstrings)
• Quad extensions - 3 sets for 8-10 reps per set (Legs - Quads)
• Seated calf raises - 3 sets for 8-10 reps per set (Legs - Hamstrings)
• Rope crunch pulldowns - 3 sets for 12-15 reps per set (Abs)

So there you have it. A well-planned and well-rounded workout to set you on the path for success. If this is something that you stick to and support with proper nutrition, I have no doubt that you will be astounded by the progress you will make over a few short weeks (here are some healthy grocery list ideas to help you prepare). Please be sure to listen to your body and don't overdo it! This will be a massive change for your body and you need to allow time for it to adapt. Don't be alarmed if you experience DOMS in the beginning and just remember, they too shall pass. Have fun, journal your workouts, stay consistent and get ready for a new, more fit you!

Delayed Onset Muscle Soreness (DOMS)

One of the most common observations by those who just begin a weightlifting regimen is the extent to which their bodies (and more specifically their muscles) are sore for a couple of days following their workout. This condition is known as Delayed Onset Muscle Soreness and is more commonly referred to as "DOMS". DOMS, while a nuisance at times, is not necessarily something to be concerned about. Words often used to describe what DOMS feels like are "achy", "tender" and "sore". Naturally, one should be aware of their body and recognize when something may be more serious than DOMS such as a strain or tear. A few signs that what you are experiencing is DOMS:

• The soreness is associated with the muscles that were worked during a recent workout
• The severity of soreness often peaks approximately 48-hours post-workout and gradually dissipates until it is gone altogether 24- to 48-hours thereafter (Note: This can vary from person to person)
• The area may feel a bit inflamed or swollen to the touch
• The area may feel sensitive to the touch or squeeze.

While many of these symptoms can also be associated with a more serious strain or tear, the key here is the duration and severity of the discomfort that you are experiencing - DOMS should be more of a nuisance than a debilitating pain and should be gone approximately 5 days following the exercise that caused it. If you continue to have feelings of tenderness or soreness, or the area is still swollen, a week or so after onset, I would suggest that you schedule a visit to your doctor for an exam (better to be safe than sorry!)

People will often choose to avoid working those muscle groups that are sore or tender until they have fully recuperated. While this is not a bad approach to take, it is not absolutely necessary. If you are able to work through the discomfort then do so! That being said, do NOT compromise proper form in order to compensate for sore muscles. Doing so will only increase the likelihood of seriously injuring yourself.

What causes DOMS is a bit of a mystery. Lactic acid build-up is often sited as a potential reason. However, studies have shown that lactic acid build-up tends to break down extremely quickly after exercise which essentially renders this hypothesis incorrect. The easiest way to think about DOMS is the feeling(s) caused by micro-tears in the muscles (which is an essential component of muscular growth and development).

My suggestion for handling DOMS is to do one, or a combination, of the following:

• Get a massage of the area(s) impacted
• Take a hot bath
• Do some light stretching immediately after lifting weights (this is just an approach that I take which seems to help me despite a great deal of evidence suggesting its effectiveness)
• Be patient and wait it out.

DOMS is something that many individuals new to working out will experience early in their training lives. That being said, it is not uncommon for the more experience weightlifter to experience it as well following a change in routine or after taking a break from the gym. Over time, as the muscles adjust and adapt to what it is you are asking (or telling!) them to do, the frequency and severity of DOMS will reduce dramatically and may very well disappear entirely. Until then, just think of the pain, aches and soreness as badges of honor and wear them with pride!