It is a common problem for many beginning lifters to decide what workout routine to follow to start making their first gains. Also, they want to know should they train every day, three or four times a week and should they start with Full-Body Routine or Split Workout Routine. All that differs from person to person, but generally, Full-Body workouts are a great way for beginners to make some visible muscle gains. Many legends of Bodybuilding started with Full-Body workouts and they even continued with them because there was no reason to change it, it worked for them.
One of the most famous Full-Body Workout Routines is Reg Park's 5x5 Workout:
It is a great way to start with Reg Park's workout to put on some muscles and increase strength, but after that, you can try some other workout programs for muscle hypertrophy.
Full-Body workouts are the best for muscle growth because they allow you to train all major muscle groups more often which leads to more stimulation for muscle growth over time. Full-Body workout routines mostly consist of compound exercises which are best muscle builders.
Upper/Lower Body Alternating Workout
Upper Body Workout will be Workout A, Lower Body Workout will be B and you will alternate between these workouts and perform them both twice a week. That not mean that you will train only those body parts on that days, you will just focus on one body part more than on other.
Monday: Workout A
Tuesday: Workout B
Wednesday: Rest Day
Thursday: Workout A
Friday: Workout B
Saturday and Sunday: Rest Days
WORKOUT A
Exercise
|
Reps
|
Sets
|
Barbell Squat
|
8 - 10
|
2
|
Bench Press
|
8 - 10
|
3
|
Bent-Over Barbell Row
|
8 - 10
|
3
|
Dumbbell Shoulder Press
|
10 - 12
|
3
|
Biceps Barbell Curl
|
10 - 12
|
2
|
Weighted Triceps Dip
|
10 - 12
|
2
|
Side Lateral Raise
|
10 - 12
|
2
|
WORKOUT B
Exercise
|
Reps
|
Sets
|
Incline Barbell Press
|
8 - 10
|
2
|
Lat Pulldown
|
8 - 10
|
2
|
Barbell Squat
|
6
|
4
|
Barbell Deadlift
|
6
|
4
|
Dumbbell Lunges
|
8 - 10
|
3
|
Standing Calf Raises
|
10 - 12
|
2
|
Crunches
|
10 - 15
|
2
|
Besides Reg Park's Workout Routine and Upper Body / Lower Body Alternating Workout you can also try one of the workout programs for muscle mass that you can find on this site:
If you decided which program you will choose to start with, check out also what foods are best for muscle building:
