New to Lifting, Need Help

Hey all I’m fairly new to lifting (been lifting the last 5 months) and I was looking for some constructive criticism. My goal is to add mass for now but I’ve been stalled the last little bit so any comments would be much appreciated. I currently weigh 170 lbs at 6’0 so yea I’m a skinny bastard.


Day 1: Legs

  1. Back Squats - 5x5
  2. DB Alt. Lunges - 4x10
  3. Glute Ham Raise 4xfailure

Day 2: Chest/Tris

  1. DB Flat Bench Press - 5x5
  2. DB Incline Press - 4x8
  3. BB Military Press - 5x5
  4. Skull Crushers - 4x8
  5. Push Downs - 4x10

Day 3: Back/Bis

  1. Chinups 5xfailure
  2. BB Rows 4x8
  3. Face Pulls 3x10
  4. DB Incline Curls 4x8
  5. DB Hammer Curls 3x10

Day 4: OFF


Meal 1: 3 eggs, 2 slices turkey bacon, spinach salad, 3 fish oil caps
Meal 2: 2 Chicken Breasts, salsa, 2 fish oil caps
Meal 3: 8 oz steak, spinach salad, 3 fish oil caps
Meal 4: 2 Chicken Breasts, salsa, 2 fish oil caps
Meal 5: Metabolic Drive and peanut butter shake, 2 fish oil caps

Thats what I would eat on an off day, on a training day I add in some instant oat meal and some Surge recovery post workout.

Anyways thanks in advance for any help.

More food. Add beef, more eggs, whole milk, a couple extra protein shakes every day, and you should be set for a while.

Pretty good, I’d say you’re definitely doing better than most guys with 5 months experience.

Comments on the workout: Throw in a calf exercise on leg day. Also maybe throw in some kind of lateral raise on chest/shoulder/tri day, and if that makes for too much volume, take out pushdowns. And maybe on back day do deadlifts first, and remove face pulls. These are all just suggestions.

For the diet: Would be really good if you were trying to lose weight. Eat more! You can base it around what you’ve got there, but don’t be afraid of carbs, and some ‘dirtier’ foods.

I agree with Gmoore, add deads and a calf exercise.

Also, maybe add something like bb shrugs so you can hit the traps?

Is that all straight set work or ramped?

If you’re only (bad idea) going to do military press for your shoulders, then I would move that to your leg day. That is a lot of tricep pressing in one workout. Otherwise you need to add lateral and rear raises as overhead pressing alone is not enough.

I would do bb rows before chins.

I prefer Kroc/db rows over shrugs, but you could always do both.

Thanks for all the advice guys, I really appreciate it.

I’ll take everyones advice and eat more; would it be enough to add a sixth meal similar to my other ones and another protein and peanut butter shake? Or should I up the calories even more and add in some dirtier carbs? I’m alright with putting on some fat while I bulk up but I don’t want to go overkill on the calories either and only weighing 170 I figure it shouldn’t take too much to gain weight. But then again I’m new at this so I’m very open to everyones advice.

As far as training goes, my biggest problem when I designed my workout was figuring out where to throw in some shoulder work. So as an after thought I just threw in some military presses on my push day, so I’ll throw in some lateral raises. Anyways, based on everyones advice I drew this up, let me know what you all think:

Day 1 - Legs:

  1. Back Squats: 5x5
  2. DB Alt. Lunges: 4x10
  3. Glute Ham Raises: 4xfailure
  4. Seated Calf Raises: 4x8

Day 2 - Push:

  1. BB Flat Bench Press: 5x5
  2. BB Military Press: 5x5
  3. DB Incline Press: 4x8
  4. DB Lateral Raises: 4x8
  5. Skull Crushers: 4x8
  6. Push Downs: 3x10

Day 3 - Pull:

  1. Deadlifts: 4x8
  2. BB Rows: 4x8
  3. Chin Ups: 4xfailure
  4. Reverse Flies: 3x10
  5. BB Curls: 4x8
  6. DB Incline Hammer Curls: 3x10

Is that getting to be too much volume? I thought about moving my shoulder work to my legs day but after heavy squats and lunges I’m already just about ready to pass out/vomit.

TheDude: Yea man all straight sets, other than a few warm up sets for bench press and squats.

Thanks again all.