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Workout Routines Without Supplements

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19;s easier to consistently do a small thing than it is to do a large one less often. Although you’ll be in the gym 6 times a week, each gym session will be shorter than the ones you see in other programs. Depending on your schedule, you might find that appealing.

The Bad

Unfortunately, being in the gym this often can also be a bad thing. If you aren’t sure you have 6 days a week to commit, this program might not be for you. The program also has a lot of exercises to learn.

I’m not a huge fan of the fact that the program gives you the option to go past 5 reps on your final sets. As a beginner, I’d like to see you stick to clearly defined ranges.

As with other beginner programs, this program tosses you right into squats and deadlifts without any preparation. I do like the inclusion of RDLs, as it lets you practice the hinging movement.

The program is also missing unilateral work and core work, but unlike other programs I think that problem can be fixed with some quick changes. Here’s one way to change the program:

Pull Push Legs Deadlifts 1×5/Barbell Rows 5×5 (alternate) 5×5 Bench Press/5×5 Overhead Press (alternate) 3×5 Squat 3×8-12 Pull-ups 3×8-12 Overhead Press/3×8-12 Bench Press (opposite of first exercise) 3×8-12 Romanian Deadlift 3×8-12 Chest Supported Rows 3×8-12 One-arm Incline Dumbbell Press 3×8-12 Bulgarian Split Squat 3×8-12 Standing One-arm Cable Rows 3×8-12 Triceps Pushdowns superset with3×15-20 Lateral Raises 3×8-12 Single-leg Hip Thrust 5×15-20 Face Pulls 3×8-12 Overhead Triceps Extensions superset with3×15-20 Lateral Raises 5×8-12 Calf Raises 4×8-12 Dumbbell Curls 3×10 Deadbug (can be weighted) 3×10 Pallof Press

Swapping in some unilateral exercises and adding a couple of core exercises makes the program much stronger, in my opinion.

The Grade – B+/A-

6 shorter sessions may or may not be better than 3 longer ones. I like the idea, working out more regularly can help make an exercise habit stronger.

The lack of unilateral exercises and core exercises is worrying to me, but that problem can be fixed with some minor tweaking to the supplementary exercises of each day.

The program has a lot of exercises and tosses you immediately into squats and deadlifts, which is why it doesn’t get full marks. Still, it’s a solid beginner option.

NerdFitness Bodyweight Circuit

Nerd Fitness is one of the most popular fitness websites around. The is the place where many “Rebels” (followers of Nerd Fitness) start.  

You’ll do this for an unspecified number of days per week. Do exercises back to back with no rest, 2-3 times.

Nerdfitness Beginner Bodyweight Circuit 20 Bodyweight squats 10 Push Ups 20 Walking Lunges 10 Dumbbell Rows 15 second Plank 30 Jumping Jacks

The Good

This program is incredibly accessible.

This is the shortest and simplest program on the list. It probably won’t take longer than 20 minutes, the exercises used are simple, and you can do it without having much equipment.

All the exercises are compound exercises, and there are exercises for every movement except hinge.

The Bad

The lack of hinging is something that concerns me, but that’s easily fixed by adding 15 glute bridges to the end of the circuit.

More concerning is that this program has no means of progression. You can add more circuits, but you’re quickly going to stop seeing more benefits.

The Grade – C/A

This program isn’t great for progressing over the long term. But it also isn’t supposed to be.

The lack of hinging and progressive overload means that this program is not a long term solution. However, the program is so incredibly accessible that it makes a great gateway to exercise.

This is the easiest routine on this list to stick to. It’s a great routine to work on your exercise habit and practice motivating yourself to exercise.

You will want to switch to another routine to get results, but (if you add in those 15 glute bridges!) the NerdFitness Bodyweight routine is a good place to start.

Westside for Skinny Bastards

I’m not the biggest fan of the name, but is the real deal. Inspired by the programs of the famous Westside Barbell, WS4SB is modified for new lifters.

This is a 4-day/week program that has you alternating upper and lower body exercises. Here’s the basic template:

Max-Effort Upper Body Dynamic Effort Lower Body Repetition Upper Body Max-Effort Lower Body Max Effort Exercise Jump Training Repetition Exercise Max Effort Exercise Supplemental Exercise Unilateral Exercise Vertical Pulling/Rear Delt Superset Unilateral Exercise Horizontal Pulling/Rear Delt Superset Hip Extension Lateral Delts Hamstring/Posterior Chain Movement Traps Weighted Abdominals Traps/Arms Superset Ground-based Abdominal Circuit Elbow Flexor Exercise Grip Exercise

Right off the bat you’ve probably noticed that this template doesn’t include specific exercises. Rather, DeFranco sets up the program so that you can choose the exercises you prefer. You can see the, but I’ll also be providing you with specific programs.

The Good

In terms of the types of exercises used, this program is the best on the list. There are exercises for every movement pattern, unilateral exercises, exercises with a variety of rep ranges, and exercises to focus on weak areas of your body.

This program even goes a step further than most. I have concerns about the ratio of squatting to hinging in most beginner programs, but this program includes hip extension and posterior chain exercises (both hinges) in addition to the main exercises.

The ratio of pushing to pulling is fine in most decent programs, but this program goes further, clearly differentiating between horizontal and vertical pulling.

This program includes abdominal work, and work for body parts that might fall behind (like the rear and lateral delts). It has an excellent mix of a focus on compound exercises and supplementation with isolation exercises for aesthetics and injury prevention.

Finally, the ability to switch exercises in each category helps out those that want variety in their workouts.

The Bad

This program is a little tricky to follow. I don’t like that the program has so many different exercise options, as I think it leads to analysis paralysis in new lifters. For that reason, I’ve provided specific programs using this template a bit further down.

This program is decently complex, with 5-6 exercises per day. It can be a little tricky to follow for that reason. Still, I do encourage you to stick with it – learn the exercises once and you’ll know them for the rest of your life.

In terms of exercises, I don’t like that the program makes you choose between squats and deadlifts (I’ve addressed this in my version).

WS4SB is also somewhat time consuming, with 4 moderately long sessions a week. Personally, I think a 4-day split that alternates upper and lower body exercises is ideal for beginners, but you may not have the time to commit.

The Grade – A-/A

This is an excellent beginner program, but I have two major concerns: there are too many exercises to choose from and the system for progression is unclear.

Fortunately, both of these problems can be fixed by having someone else fill in the template. Even better, the template is such high quality that it allows for tweaking.

With that in mind, I’ve made a 12 week program that’s broken into 3 phases (each 4 weeks long). This program lets you practice hinging and squatting before doing the big exercises like back squats and deadlifts. It should also give you some nice variety, while still being carefully focused.

My 12-Week WS4SB Program

First, let’s address progression. In each week, I want you to add weight to the first exercise of every workout. If you benched 100 pounds last week, you should do 105 pounds this week.

For exercises after that, pick a weight that lets you just barely complete all your assigned reps. You’ll notice some exercises have a rep range, like 8-12. When you can do 12 reps with a weight, it’s time to go up weight.

Here’s my version of WS4SB

Phase 1 – Preparation

This phase focuses on getting you stronger and preparing you for the tricky major lifts.  

Max-Effort Upper Body Dynamic Effort Lower Body Repetition Upper Body Max-Effort Lower Body 3×5 Bench Press 3×5 Goblet Squats 4×12-15 DB Bench Press 3×5 Sumo Deadlift (light weight) 2×15-20 Push-ups (incline if too hard) 2×8-10 DB Step-ups 3×8-12 Lat Pulldowns Superset3×8-12 Face Pulls 3×6-12 DB Reverse Lunge 3×8-12 Chest Supported RowSuperset3×8-12 Face Pulls 3×8-12 Pull-throughs 4×8-12 DB Lateral Raise 3×8-12 Pull-throughs 3×15 DB Shrugs 4×10-15 Hanging Leg Raises 3×8-10 DB ShrugsSuperset3×8-10 DB Curls 2 Circuits, 15 reps/exercise:Russian TwistDeadbug V-Up Supine Bridge 3×8-15 DB Curls

Phase 2 – Performing

You’re ready to start doing some bigger exercises.

Max-Effort Upper Body Dynamic Effort Lower Body Repetition Upper Body Max-Effort Lower Body 3×5 Bench Press 3×5 Front Squats 4×12-15 DB Bench Press 3×5 Conventional Deadlift (light weight) 2×15-20 Incline DB Bench Press 2×8-10 DB Step-ups 3×8-12 Lat Pulldowns Superset3×8-12 Face Pulls 3×6-12 DB Walking Lunge 3×8-12 DB RowsSuperset3×8-12 Face Pulls 3×8-12 Romanian Deadlift 4×8-12 DB Lateral Raise 3×8-12 Romanian Deadlift 3×15 Barbell Shrugs 4×10-15 DB Side Bend 3×8-10 Barbell ShrugsSuperset3×8-10 Barbell Curls 2 Circuits, 15 reps/exercise:Russian TwistDeadbug V-Up Supine Bridge 3×8-15 Barbell Curls

Phase 3 – Adding Weight

You should have enough practice and strength to start adding more weight to squats and deadlifts. Keep adding weight every session.

Max-Effort Upper Body Dynamic Effort Lower Body Repetition Upper Body Max-Effort Lower Body Work up to ONE heavy set of 3-5 rep Bench Press 3×5 Back Squats 4×12-15 Incline DB Bench Press 1×5 Conventional Deadlift 2×15-20 DB Bench Press 2×8-10 DB Step-ups 3×8-12 Chin-ups (assisted if necessary) Superset3×8-12 Face Pulls 3×6-12 DB Bulgarian Split Squat 3×8-12 One-arm DB RowsSuperset3×8-12 Face Pulls 3×8-12 Romanian Deadlift 4×8-12 DB Lateral Raise 3×8-12 Romanian Deadlift 3×15 Barbell Shrugs 4×10-15 DB Side Bends 3×8-10 Barbell ShrugsSuperset3×8-10 Triceps Push-down 2 Circuits, 15 reps/exercise:Russian TwistDeadbug V-Up Supine Bridge 3×8-15 Barbell Curls

You’ll notice that the supplementary exercises don’t change that much across each phase. Some change so that you’re still progressing to more difficult exercises, but I don’t want you to have to learn new exercises every week.

At the end of these 12-weeks you should be able to make your own program using the WS4SB template. You’ll also be prepared to do most movements or go to another program.

Conclusion – Which Program Should I Choose?

Your choice of program is, of course, yours. I’ve broken down 5 of the most common beginner lifting programs to give you an idea of what works and what doesn’t.

If I had to do it all over again, I would start with the NerdFitness Bodyweight Circuit to build up an exercise habit. After 2-4 weeks I would switch to Westside for Skinny Bastards.  

Which program looks best to you?