The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**

My gym doesn't have some off that equipment 😅😂

How many reps should I do of each or do I just go until I can’t do any more?

Thank you for this video ,
can you please mention how many set and reps ?

So how mamy sets or reps?

Brand new to the gym to lose weight whilst gaining muscle. I’ve only done the leg day so far, did everything in the video and my legs are still sore 4 day later although I felt like I’d not done that much at the gym! 😂 was only in there 30 mins but man was it a good workout! Looking forward to my first push day tomrorow

How many sets should we do for each exercise and reps for each set ?

Hey Joe, really a big fan. I have a question that I can't find an answer for:
After an 8 month cut on 2400 calories playing soccer 2x a week, 4x gym a week, my mood was mostly terrible and I was weak.
After losing 10kg, I came back to maintenance, then my strength skyrocketed, mood became great, but my calories shot up to 3900 calories a day. I am gaining 1kg a week cant stop it.

If I don't eat 3900 calories (where I feel satisfied), I will wake up at 5am hungry and nothing can fix it if I don't eat. But when I do eat 3900, I sleep straight, life is great.

What is happening to me? I can't stop this. I tried to cut 200 calories, but I will become so irritable that I can barely sleep.
thanks!

What about weight ?

1) Why no direct ab training?

Also i see you perfer PPL or full body. And less so upper lower. 2)What do you think the downsides of upper lower are? And why PPL and fullbody better

Since we're here talking about exercise selection, if somebody knowledgeable and not short on time wants to give suggestions on my workout routine, I'd appreciate it.

I workout 5 times a week, each time about 60 - 80 minutes.
For all my exercises I start with a 20 - 60% warmup of 10, then 2 max weight sets of 4 - 6, and then couple 75 - 85% sets of 8 - 12.

Legs:
Squat - 3 warmup sets, 2 max weight sets, 3 regular sets
Seated calf raise - 1 warmup set, 2 max weight set, 2 regular sets
Deadlift - 3 warmup sets, 2 max sets, 3 regular sets
Seated leg curl - 1 warmup set, 2 max sets, 2 regular sets

Shoulders:
Standing overhead barbell press - 3 warmup sets, 2 max sets, 3 regular sets
Reverse machine fly - 1 warmup set, 2 max sets, 2 regular sets
Cable lateral raise - 1 warmup set, 2 max sets, 2 regular sets
Dumbbell front raise - 1 warmup set, 2 max sets, 2 regular sets

Back:
Bent over barbell row - 3 warmup sets, 2 max sets, 3 regular sets
Cable face pull - 1 warmup set, 2 max sets, 2 regular sets
Lateral pull - 1 warmup set, 2 max sets, 2 regular sets (I plan to switch to pullup when I build more strength)
Hanging knee raise - 4 sets of max reps

Chest:
Barbell bench press - 3 warmup sets, 2 max sets, 3 regular sets
Machine pec fly - 1 warmup set, 2 max sets, 2 regular sets
Incline dumbbell press - 1 warmup set, 2 max sets, 2 regular sets
Decline sit-up - 1 warmup set, 2 max sets, 2 regular sets

Arms:
Tricep dips - 3 warmup sets, 2 max sets, 3 regular sets
Tricep rope pushdown - 1 warmup set, 2 max sets, 2 regular sets
Seated incline bicep curl - 1 warmup set, 2 max sets, 2 regular sets
Wrist curls (on a bench, palms down) - 1 warmup set, 2 max sets, 2 regular sets
Wrist curls (on a bench, palms up) - 1 warmup set, 2 max sets, 2 regular sets

If you got here, thanks for taking the time bro 👊

Hi!
The pec deck at my gym is not able to do reverse pec deck.
Can I replace with a high cable row or perhaps lying on a bench dumbell reverse flys?

Thank you!

Awesome video.

Is there an ideal rep range for these exercises? Thanks in advance

How Many sets Per exercise?

How do I choose the correct weight for these workout?

Thank you

Thank you so much this is the best

one question. how much weight should i put on?

How do you choose the weight to start with? And how many sets/reps am i aiming to do? Im a beginner ive never consistently worked out and im really skinny. Open to anyones opions/advice!😊😊

Great video

Thanks for this workout plan Joe, really well rounded and explained 🙏

For the moment I have a classic PPL routine with kind of the same exercices and order of yours, because it's realy flexible for me with my 2 volleyball training but I'm gonna have a try of the horizontal push/pull and the vert, to have more hit on the same muscle group in a week ! 💪

Thank you Joe, I'm a skinny fat trying to get ripped

Can anyone right down the sets/reps for them for me pls and can you add on a forearm workout to pls

Gentlemen, greetings! Starting this in May 2024. Whoever wants to start with me please reply and let’s keep each other motivated. Skinny fat body composition here - starting at 77kgs/170lbs for a 183 cm height aged 37. Years of poor sleep/diet/stress with little to no training at all in my entire life. I will be posting my updates here if there’s anyone joining me in this journey. Joined the gym on the 4th of May 2024. Have gone 11 days so far ( today is May 23rd ). Am working hard to achieve consistency in my sleep as well as my diet. Have cut out alcohol / junk and keeping this journey clean. Trying to avoid protein powders / supplements too as I want this to be a lifelong journey - but I am not sure if i may take protein. Considering creatine though. Sticking to whole foods for now. Wish me luck and feel free to join here!

I'm a beginner and I'm doing a full body routine 3 days a week and some cardio or sport in the rest days with mobility training, I do full-body bc for me is easier to follow

With a bit of adaptation it will do magic for me.
Thankyou

Just done week one, and have some observations. First... I'm weak as shit!! Second.. apart from tensing the core to stabilise movement, there is no ab work and I already feel my lower back taking the strain after the extensions with no direct counter to that movement on the front. Third... Maybe just because I'm weak and new to this structure, but I felt day three was so tricep-heavy - so much so that when I got to the final tricep extensions they were absolutely fried. Otherwise, really quick and easy in the gym to complete

Me with skinny arms and legs that look like sticks:
👁️ 👄 👁️

DB RDL viable alternative to hyperextensions?

Push pull legs a day off and start again will give you hitting all muscles twice a week.

Great advise do you not do glute exercises for leg days? You mention sets, but how many rep's please? i have been training 4 years but not much results, have a PT but not really can get much done in one hour. Love to have your advise please?

Which and when abs exercises should you do with this plan?

This video is amazing

Do many of these help build up forearms or should I incorporate another exercise for that as well?

Do you any beginner without use of machine??

How many sets do you recommend for a beginner

Great video, great breakdown! Joe will never see this comment, but it would be great to have a version of this video that covers as much of this as possible, bur for at-home with NO equipment, or very lil equipment (I only have a 3-stage bench & dumbbells, and a pull up bar).

Thanks for this - nearly 50 and giving it a go! I found the Seated OHP on the Smith Machine really hard btw...could only manage the bar initially, not sure if doing it right!

Hmmm good but all machines, shld have given alternatives

Is this enough weekly sets?

So I shouldn’t over do it on the first week. Thanks for that advice. I felt very overwhelmed

Try slow negative moves to grow more.

Great instruction as always. I really enjoy these, as well as the app. Keep it coming!!!

... and yes, Joe Delaney is my hero!!

Been watching for a while, always great advice. When doing a set of 3 are you working through each exercise once and going through it three times, or resting between each exercise and doing three in a row? Does it matter either way?

Guys there is a new guide from transforming physique. It's amazing. So much information for bulking from workout to nutrition guide, i can't believe it. These guys transform the game of bulking,this guide save my life.

i wanted to start with a simple 3 day split workout with push ups and squats and back extensions 3-4 sets 15 reps (brief explanation). is that good for beginner?

Super dope ✨😊

He's great. Just curious about your thoughts on the pressure on the joint during leg extensions (quad)? Divisive move similar to the cable crunch. Shear force on the knee but I've seen so many people do it "right". Thoughts & your experience with it? Been trying to find an answer from some of my faves but none of them talk about it

Thank you for creating and sharing this routine, Joe! I am relatively new to lifting and was looking for a new program and am excited about trying this one.