3 Day Split Workout Routine for Beginners
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- Опубликовано: 4 окт 2024
- In today’s video we’re breaking down a 3-day split workout routine for beginners. The goal for today’s video is to give people who are new to the gym a simple and straightforward program to help keep you on track. We’re also using the program as a vehicle to explore some important concepts.
Video Demonstrations of Exercises
Goblet Squat: • Goblet Squat
Dumbbell Row • Dumbbell Row
Dumbbell Split Squat • Dumbbell Split Squat
½ Kneel Overhead Press • 1/2 Kneel Overhead DB ...
Side Plank • Side Plank Split Stance
Bird Dog • Bird Dog
Kettlebell RDL • Kettlebell Romanian De...
Push-Up • Push-up
Lat Pull Down • Lat Pulldown
Lateral Squat • Kettlebell Lateral Squat
Plank • Plank
Glute Bridge • Glute Bridge
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TIME STAMPS
0:40 Screen Shot of the Program
1:45 Why you need to warm-up
3:00 Why a total body approach is great for beginners
3:40 Why three sets of 10?
6:30 Why prioritize multi joint exercises?
7:55 What is RPE and how to use it
9:22 Ideas for exercise modifications
13:25 What about cardio?
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.
Finally. Someone who has a nice workout and ain't focused on BEASTMODE and GET JACKED AF! lol I subsided. Thank you sir!
I appreciate that thank you!
Brilliant explanation of program design principles. Thanks!
I appreciate that thank you
Good mix of weight and body weight exercises. I have a groin strain but hope to start once this heals.
Good luck with your recovery!
Amazing video!
Thanks for the video. subbed
Thanks so much!
Amazing! Thanks !
Thank you!
Should a beginner start with isolation movements or with multipoint movements?
In some books they say that if we just starting out, we should progress from isolation to multi joint exercises
I clear it out, I completely agree that, starting with light intensity multi joint makes much more sense than doing isolation movements. I'm just a bit confused with what they are sayin on some books.
As a general rule, beginners do well by prioritizing multi-joint movements. One of the first objectives as a beginner is to learn fundamental movement patterns such as squatting, hinging, lunging etc. Doing all of those with a focus on technique is usually enough work for a beginner. Beginners can also do isolation movements, there's nothing wrong with that, it's just best to prioritize the fundamentals, which are all multi-joint exercises. Some people may need to swap out a multi-joint exercise for a single joint substitute due to injury or mobility constraints, and at the other end of things, doing some bicep curls at the end of a session can be fun and that's important too.
Miss ur videos !!
I will make more. I started a new job in addition to my own business and I just haven't made the time. I appreciate your comment.
Ditto!
how many weeks is this program before i should change it up?
I can't give personalized advice here. I can say that in general, a lifter can stick with a program for as long as they continue to make progress within that program, and that less changes tend to be better than more. A "new program" might include most of the same exercises, in a different order, with a different rep scheme, or a different focus.
As a beginner, should I do day 1 and day 2 continously for a week or are there break days in between?
I can't say what's best for you, but this routine was made with the idea that it would be done on non consecutive days. Monday, Wednesday Friday, for example. Rarely should beginners train every day.
@@trainforever1142 wow thanks a lot for the quick reply! This is very helpful! Yes I'm an absolute beginner, 5 ft 4 in, 150 lbs, skinny fat. This routine is immensely helpful, a combination of weight and bodyweight. The split squat is especially killer. Thanks a lot for this! 🙏
@@kisamano3684 My pleasure. Wishing you the best with your training.