I covered what a beginner workout split may look like, and have you could scale it. Here's the text in the video:
BEGINNER WORKOUT, 3-4 SETS, MINIMAL FATIGUE 2 DAYS A WEEK
-TRAP BAR DEADLIFT
-GOBLET SQUAT
-FLAT OR INCLINE BENCH OR DUMBBELL PRESS
-BICEP CURLS
-TRICEP EXTENSIONS
-OVERHEAD PRESS, DUMBBELL OR BARBELL
-LAT PULLDOWN OR CABLE ROWS
-STANDING CALF
RAISE TRY TO FOCUS ON A 2 SECOND LOWERING OF THE WEIGHT, AND ONE SECOND BACK UP. KEEP WORKOUTS SEPARATED BY A DAY MINIMUM.
UPPER LOWER SPLIT 4 DAYS A WEEK. KEEP UPPER SESSIONS AT LEAST A DAY A PART, AND LEG DAYS 2 DAYS A PART MINIMUM. START 3 SETS PER MUSCLE, INCREASE TO 4 ACCORDING TO RECOVERY AND RESULTS, DELOAD AS NECESSARY.
UPPER WORKOUT
-FLAT OR INCLINE BENCH PRESS
-CABLE FLIES, DIPS OR PUSHUPS
-LAT PULLDOWN OR CABLE ROW
-DUMBBELL/BARBELL OVERHEAD PRESS, SIDE DELT RAISES
-DUMBBELL SHRUGS
-SQUATTED CABLE OR DUMBBELL CURLS
-OVERHEAD OR TRADITIONAL TRICEP EXTENSION
-REAR DELT FLIES/ REAR DELT RAISES
LOWER WORKOUT
-LEG PRESS OR BARBELL SQUAT
-LEG EXTENSIONS
-ROMANIAN DEADLIFTS W/ BARBELL OR DUMBBELLS
-LYING OR SEATED LEG CURLS
-STANDING CALF RAISE
-BARBELL HIP THRUSTS
-CABLE PULLTHROUGHS
-BULGARIAN SPLIT SQUATS
-SEATED CALF RAISES
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