Are you making the kinds of gains (realistic, that is) that you want?Are you one step closer to your goal(s) than yesterday?
Simply put: Are you seeing results?

Many of us fall into a rut when it comes to our workouts. Our training can sometimes become stagnant, boring and unproductive at times.

Do you need a new beginning, a clean slate, a new back-to-basics program to get things going once again?

You are in luck! Below is a tried and true program I have used for many years to garner new growth and motivation in my training career. it utilizes a few (not too many) techniques to facilitate new muscle mass and strength. But first, I want to make a few points to drive my message home.

1. Everyone can use a fresh start – not only beginners should use a basic routine. At times, even experienced lifters can benefit greatly from a simple routine. As advanced as some of you may be, you can oftentimes find yourself using too many advanced techniques, body part splits and specialized protocols. This in turn can get old, fast.
2. Getting back to basics can also rev up your motivation and breathe new life into your training. You may even rekindle old feelings of working out harking back to the days as a fresh young buck, eager to rush to the gym and attack those weights once more!
3. Simplifying your program can lead to jumps in muscle mass and strength due to the basic nature of the actual program. You won’t have to think too much into your program and over-complicate things in order to have an intense workout.

As mentioned earlier, the program does use a few techniques to keep things interesting:

• Varying reps ranges to keep the muscle guessing.
• “A” and “B” routines to prevent stagnation.
• A two-day split to keep things simple and give the body proper rest.

Beginner’s Luck Program

Day 1: Chest, Back, Shoulders

Incline bench barbell press
Flat bench barbell press
Wide-grip pull-up
Barbell bent-over row
Smith machine shoulder press
Wide-grip barbell upright row

Day 2: Arms, Calves, Thighs

Barbell curl
Close-grip bench press
Seated calf raise
Squat
Leg press
Romanian deadlift

Day 3: off, sleep, eat, rest

Day 4: Chest, Back, Shoulders

Incline bench dumbbell press
Flat bench dumbbell press
Close-grip pulldown
Seated pulley row
Dumbbell side lateral
Seated dumbbell shoulder press

Day 5: Arms, Calves, Thighs

Incline dumbbell curl
Triceps rope pressdown
Standing calf raise
Leg extension
Front or Hack squat
Lying leg curl

Days 6 and 7: off, sleep, eat, rest

A few notes:
- Do one or two warm-up sets for each move of 10-15 reps. Then do two working sets per movement.
- On days 1 and 2 your reps range will be 6-10 with two minutes of rest between sets.
- On days 4 and 5 your rep range will be 10-15 with one minute of rest between sets.
- Focus on increasing your reps within each rep range. Once the upper range is met, increase your weight.
- For abs do 2-3 sets of your favorite moves for 20 reps each twice per week (such as crunches and leg lifts).
- Perform the program for six weeks.

Let me know if you have any questions and let others know how you did in the comments section below!