T Nation

I Need Help With a Routine

Hello everybody. I have read a lot of posts and articles on this site and it seems like most people here are pretty knowledgeable.

I’ve recently decided to get in shape, and live healthier. I know that this means completely changing my lifestyle, but that’s what I want to do. I’ve been going to the gym (lifting weights, and doing cardio), and also dieting. I think I’ve got a pretty good grasp on what to eat, and when to eat. Also the cardio part is pretty self explanatory.

My biggest problem is that I always use the machines when I go to the gym, and rarely ever do more traditional exercises. I realize that I may be developing bad habits, and possibly hurting myself in the long run, so I’m asking anyone for a good weekly routine for a beginner.

I need something thats NOT TOO COMPLEX, but also works all the major muscle groups. The biggest problem with all the routines I have seen is that I don’t know what half the exercises are, let alone how to do them. I know it takes time to make any noticeable changes, but I want to make sure I do it the right way.

Any advice would be helpful.

Also a little about me:
Height: 6’1"
Weight: 215 lbs
The only supplements I take are Whey Protein and L-Glutamine after my workout.

I think Chad Waterbury’s ABBH 1 is the perfect match for you. It covers the basics, 4 times a week, total body. Read the article, then read it again. Look-up each and every exercise you are not familiar on, use the search function here. At 215 6’1", I’d say it wouldn’t hurt doing some 15-20 minutes moderate pace running or HIIT on 2 of your non-lifting days (3 if you think you can handle it). Remember to take Sunday completely off. Stretch also for active recovery as you may need it. Whey and glutamine is perfect post workout, but you should take about 25g of whey pre-workout also.


I agree with ABBH but first justy give your self a month have two upper two lowers and go learn exercises each day. Pick an exercise and go DO that sucker for a day go just deadlift for a whole session sure do different forms etc but GO learn it. then myabe bench, the squat. use a month to just go learn. Then start the program


Well if you want something really basic then here you go. A TBT Split with the big Three. Add in like supplementary exercises(pullups, curls, calve raises, etc.) as you like just control volume. You can train like twice or three times a week just depending on how you manage volume and fatigue.This is pretty much as simple as it gets.

Thanks for all your advice so far. I read CW’s ABBH 1 and all the comments on it. I think that sounds like a good program for me to start with.

Also, I will take a month to learn all the exercises instead of jumping right into a program. Otherwise I can see myself screwing something up.

As far as the 15-20 mins of running or HIIT goes, I know I’m overweight right now. I can’t run very well because of my knee, but I do either 30 mins HIIT on the elliptical, or 40 mins on a cycle machine. I’m doing this everyday Mon-Fri. If you think I need more please let me know. The machine says I usually burn around 440-460 calories each time.

In regards to the TBT Split, I think that would kill me at this point in the game. I can see myself getting worn out too quick. Maybe once I get a little further down the road.

Thanks for all the advice, keep it coming.