Training Regime - Please Critique!

Dear friends!

Finally, I talked my best friend into starting weight training. Since he has no clue about bodybuilding, he asked me to put a regime together. I want us to train together so I can give him immediate feedback and watch his form among other things.
I am intermediate, he is a total noob, therefore forming a routine that fits both needs is quite a task. Please let me know what you think. Thanks, I appreciate any comment. :slight_smile:
He is 24, about 6’, 190 pounds with a gut but altogether decent body fat (no more than 15 percent I’d say).

Day 1 - Chest and Triceps
Day 2 - Legs
Day 3 - Back and Biceps
Day 4 - Off
Day 5 - Upper Body
Day 6 - Legs
Day 7 - Off

5 minute walk, 2 minutes light jog, light stretching, 3 warm up sets for first exercise, 1 or 2 warm-up sets for all preceding eyercises.

We will be using constant weight, last set of each eyercise to positive muscle failure (unable to lift weight with proper form).
Always 120 seconds rest between sets, 240 between eyercises.
1 second concentric, 2 or 3 seconds eccentric.

Day 1 - Chest and Triceps
Barbell Bench Press - 6 sets of 6
Dumbbell Incline Press - 4 sets of 10
Dips - 4 sets of 12
Dumbbell Fyles - 4 sets of 15

Day 2 - Legs
Back Squat - 3 sets of 8
Front Squat - 3 sets of 6
Romanian Deadlift - 3 sets of 10
Leg Extension - 2 sets of 20
Leg Curls - 4 sets of 8
Calf Raises - 4 sets of 20

Day 3 - Back and Biceps
Pullups - 5 sets of 10
Barbell Rows - 4 sets of 10
Seated Row - 3 sets of 15
Barbell Curls - 4 sets of 8
Hammer Curls - 4 sets of 10

Day 5 - Upper Body
Standing Shoulder Press - 10 sets of 5
Pullups - 10 sets of 5

Day 6 - Legs
Deadlift - 6 sets of 6
Squats - 2 sets of 50
Leg Extension - 2 sets of 100
Bodyweight Squats - 1 set to failure

3 upper body days to one leg day. Problem.

[quote]GetSwole wrote:
3 upper body days to one leg day. Problem.[/quote]

I am not sure I get your point.

One of your upper body days is not needed. You can put that upper body with the pull-ups/presses with the other upper body day. You can do: day 1 - Lower Body DE (Dynamic Effort); day 2 - Upper body ME (Max Effort); day 3 - rest; day 4 - Lower body ME; day 5 - Upper body DE.

By dynamic, I mean focusing on explosiveness/speed. And max effort = lift heavy.

I think the most important factor for a new guy is frequency. He has to learn the main lifts, and the more he practices them, the faster he will improve.

So I would have your friend do this three days a week, for 2 months.

Pullups - 3 sets, as many reps as he can do
Squats - 3x10
Bench Press - 3x10
Deadlifts - 3x10
Lunges - 3x10

After two months, have him switch to a 5x5 on the big lifts, where he works up to a max effort attempt on the fifth set. For example, Bench might look like, 95x5, 115x5, 135x5, 155x5, 175x5.

Pullups - 3 sets
Squat - 5x5
Bench Press - 5x5
Deadlifts - 5x5
Lunges - 3x8
Some kind of Curls - 3x8

Do that 3 times a week until his progress slows to a halt. Then he can get into a more dedicated split, and mix in a variety of movements, like the one you outlined.

hmm…this thread is going to give you so much conflicting opinion. my 2 cents (about all it’s worth) for a newbie is total body 3 x per week. different excercises on each if you feel the need, or just deads and squats, pullups and rows, bench press and/or military press to keep it simple. isolation excercises not necessary yet.