Lunch Time - Beginner Lifting

Plan Details

The Lunch Time - Beginner Lifting routine by JonRC is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

I found a routine similar to this one somewhere on the web and then custom tailored it to take only ... Read More

I found a routine similar to this one somewhere on the web and then custom tailored it to take only 35min while increasing the effectiveness. I always thought to build muscle you needed to split parts and train each one hard only once a week to give them rest. I was totally wrong. As a beginner you need to lift a lot of volume to initiate muscle growth. This routine hits the Important lifting muscles on all 3 days. If you follow the rep cycle in this description you will grow and every 5 weeks increase the weight you lift by 10%. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Super-sets are as follows (used to save time): Squats Bench / Rows Press / SL Dead-lifts Curls / Calves Do 1-2 lite warm ups with 1/4 - 1/2 of your work sets weight. Then do 2 work sets with the same weight. Choose a starting weight and start light (I perform each super-set with the same weight so I almost always have weight in my hands). You will be running this program on a five week cycle as follows: Week 1 do all sets for 8 reps (16 for calves). Week 2 do all sets for 9 reps (18 for calves). Week 3 do all sets for 10 reps (20 for calves). Week 4 do all sets for 11 reps (22 for calves). Week 5 do all sets for 12 reps (24 for calves). If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. I do Cardio and some Ab work on Tuesday, Thursdays, and Saturdays. I Carb load and rest on Sundays to prepare to crush my 1RMs on Mondays