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Good routine for beginner-intermediate lifter?


Day One:

Heavy chest dips 4 x 6-8

Incline Press 3 x 10-12

Military Press 4 x 6-8

skull crusher 3 x 10-12

heavy weighted crunches 3 x 15

Day Two:

wide grip Pull-Up 4 sets to failure

Barbell Row 4 x 8

bb curls 3 x 10

front squats 3 x 10

Deadlifts 3x6

alternating between those two workouts, total 3 workouts a week

is that ok?

im hesitating if it is okay to put squats and DL at the end? or maybe it is better to do DL first, then front squats and then everything else?


I personally would use the search function, read the stickies instead of trying to re invent the wheel. But, that's me.


Il take this one as i haven't contributed much and saves him posting again.

It looks like your going for a push/pull split, sorta. If your going to be hitting the gym 3 times a week and fairly new to the game go for a push/pull/legs day?

  • Push (chest/delts/tris
    Db/bb press
    Incline db/bb press
    some sort of fly
    Military press if you want
    Lateral raises
    Rear delt flyes/facepulls
    Close grip bench/dips
    rope pulldowns/reverse pull downs/

  • Pull (Back, traps, bi's)
    Pullups/pull downs
    BB/db row
    Concentration curls
    bb/cable curls
    hammer/reverse curls

  • Legs and abs
    Leg extensions
    Ham curls
    Stiff legged deadlift
    Calve raises
    Leg raises
    Situp variation

What iv made is very crude and done quickly, i also know nothing about you. The best thing for you to do is learn about the human musculature and develop your own routine over what your body responds to or what areas need work. Alter rep schemes/techniques as you go, again only you will know what works best for you and youl find this out over time.


Do a full body routine 3 times a week, use the big four

Bench press
Shoulder press

Add some assistance exercises in boost your main lifts.
good luck


pick a program off the site. Work it hard for 6 months. Report back.


what have you been doing?
why do you want to change it now?


32 sets for upper body, 6 for lower body... more legs needed.

I personally love push/pull/legs split, because you can train anywhere from 3-7 days per week and at bare minimum will work out every bodypart hard once that week (I personally trained 5-6 times a week on that split)

How bout a legs day that looks something like squats 8x3, deads 8x3, leg press 3x8-12... maybe some direct hamstring work like GHRs.


I'm not good at evaluating routines, but I also think you should just look for a program on the site. If you list your goals, people on the forum could help you narrow down which programs would work for you.

You asked "im hesitating if it is okay to put squats and DL at the end? or maybe it is better to do DL first, then front squats and then everything else?"

In my experience, never do DL first. DL is probably the most fatiguing exercise you listed, and should be done last since you won't want to do anything after it.

As for squats, I would do them first because it's more important to have good form (and avoid injury) while fresh for squats than it is for pull-ups, rows and curls.


so, OP should be fresh for squats because squats require a lot of attention to form, and deadlifts don't?

also, squats don't wipe you out like deadlifts do?



If you trained with this 6 days a week instead of just 3, and added a few sets of side raises and calf raises, I cannot honestly say that I'd have any real gripes with it as a bodybuilding routine. Even though it would be unconventional I think it could absolutely work as long as the food and intensity was there (and as long as you were not just doing this 3 days a week lol then it is just laughable)


No, you're right that squats and deadlifts require a lot of attention to form. I was just thinking that if you were to get stuck in the middle of a lift it would be worse to get stuck in a squat since you can let go of a deadlift.

I guess I should have added a personal disclaimer that deadlifts take the life out of me so I do them last to everything. Answering OP's question about his Day 2, I would still do Front Squats, Pull-Ups, Rows, Curls, Deadlifts in that order.


in the future, it would be better if you could include those details with your first post.

there are real people on the other end of the keyboard that take what is said here and apply it to their training.