Beginning Beef

A simple hypertrophy focused beginner's routine that also builds a good base of strength.

Workout A
Squat - 3x5
Bench Press - 3x5
Bent Over Row - 3x5 
  Tricep Extensions - 2-3x10-15 
  Bicep Curls - 2-3x10-15
  Calf Raises - 2-3x10-15

Workout B
Overhead Press - 3x5
Deadlift - 1x5
Chin Up - 3xAMRAP
  Dips - 2-3x10-15
  Lat Pulldown - 2-3x10-15
  Lateral DB Raises - 2-3x10-15

Workout C
Squat - 3x5
Bench Press - 3x5
Bent Over Row - 3x5
  Tricep Extensions - 2-3x10-15
  Bicep Curls - 2-3x10-15
  Calf Raises - 2-3x10-15


*AMRAP = As many reps as possible
*1x5 for deadlifts = work up to one good set of 5 (warm up sufficiently)

Start light and add 5lbs each workout to Bench Press and Overhead Press, add 10lbs each workout to Deadlift and Squat.

If you want more deadlift work, do another set with 90% of your main set's weight, shoot for 6+ reps.

Monday - A
Wednesday - B
Friday - C