Beginner's Weekly Gym Routine (Full Workout with All Exercises)

[@muhaiminzulkarnain5628]

5x5 for beginner level: Lift heavy 5x5 for advanced level: Lift heavier

[@eldenboi8354]

This^

[@Peter_1986]

5x5 for super-advanced level: Lift heavier while wearing a Buff Dudes shirt.

[@Pirustae]

That's basically what's it about

[@dotdashdotdash]

Arnold didn’t lift this way. He did pyramid training

[@Aeneiden]

@@dotdashdotdash as a beginner?

[@bluesjunky58]

I'm 59 years old, just getting back into the gym after a 12 year layoff.. My 17 yr old son with no experience is my workout buddy. We've been working out for three months now, usually 4 to 5 days a week and have made some decent progress.. We're starting on the 5X5 tomorrow, looking forward to getting even better results!

[@gabrielgomez9571]

John Dalton are you guys still going? Progress?

[@slicvic9974]

Working out with your son? That’s pretty cool.

[@gopherstate777]

Hey John, if you or your Son feel any sort of sharp pain performing these exercises don't feel bad about switching them out. Unless you are a pro athlete many of these exercises can be replaced with something safer. I am 61 and train with my 18-year-old Daughter. (Less likelihood to compete with each other and be Macho)

[@xxtravisxxify]

So, how far is your progress gone so far?

[@TougeWarrior93]

All the best

[@fenrisfitness97]

This program got me in the gym and 3 years later I’m still coming back to it. Stay BUFF 💪🏻

[@BuffDudesWorkouts]

That's awesome to hear!

[@MuMu124]

Been doing stronglifts 5x5 for about 5 months now...im the strongest I've ever been and just gotta start working on my diet to get that physique I really want It works My only advice to other begginers is form form form Form breeds safety

[@aaronking2623]

Hey guys. I just found this video about 2 weeks ago in my search to finally start losing some weight and gaining some muscle. I played a lot of sports when I was young so I never had to think about keeping my weight down. Now I am beginning to notice how out of shape I am in. My only issue with going to the gym was I didn't have any friends that went, and I didn't know what I was doing. Plus I had never worked out with lose weights ever in my life. I was so confused on so many things, but I found this video. You guys laid out a 3 day plan that I have committed myself to. I am also on a diet that I am actually enjoying. I just wanted to let you know that because of your video, I feel like I am turning to a new chapter in my life. It's only 2 weeks in and I already do extra workouts that are not on the list, and I've never felt better. I also find it addicting to record all of my PR's and try to beat at least 1 before I leave the gym every time. I hope to see progress soon. Thank you guys! You have no idea how much you have helped me out. All I needed was that extra bit of advice, knowledge, and a plan. You did that. Thank you!

[@hosamefe]

How's your progress now? I'm about to start working out and I want to see if I should commit to this routine

[@jonjr2370]

You guys are seriously awesome. I've been watching your videos for years. You've always got a ton of legit info and amazing advice to give. Buff Dudes, you friggin rock.

[@MrK3W]

Ashamed to say I haven’t lifted in 5 yrs. This program is what I needed to get back to it! Thanks for posting.

[@reignsupreme9781]

You guys are seriously awesome for this. Its ridiculously hard to find videos of full layed out workouts for full weeks. Cant wait to start these!

[@ricsim78]

Yeah, most of the other channels offer workouts, but not laid out at all and trying to sell products as well.

[@PrimeTime345]

Just did my first 5x5 -- first work out since being rear-ended by truck 2 years ago -- I feel great -- thank you buff dudes

[@spacepillow]

awesome man, hope it went well

[@sunandsteel117]

rooting for you bro, you got this!

[@FComandeer]

Hey there Buff Dudes! I'm a regular dude from Iran. I've just discovered your youtube chain of channels and I'm loving it. Cool and educational equals great. I also have been exploring your videos, workouts and routines. While almost everything has been covered, I couldn't find any stuff relating to neck, neck muscles, neck aesthetics and workouts. Well, as always, there are lot's of data, forums and videos out there, but personally I would like to see a Buff Dudes version of "Neck muscles", specifically: when do we work them, how do we work them, and how do we prevent injuring our neck. Thanks a lot STAY BUFF

[@ShuridRahman]

I’m in my morning class and I get the notification for this video, can’t wait to watch it!💪🏼💪🏼 Already liked it without even looking at it👌🏼

[@riveteye93]

Started with this program 5 years ago, and got into the best shape of my life. Tried all kinds of stuff through these years, and I think it's time to come back to my roots :)

[@holisticsapien7466]

Coming back to my first ever gym programme 5 years ago! Probably the most fun I’ve had in the gym

[@Undeadharpie]

I did a very similar routine few years ago. It helped me hit so many PR's that year. Very glad to see this system on your channel!!! I might even revisit this routine soon (I'm starting one of your older cutting routines next week)

[@VaughnMalecki]

I love your honesty and how you keep it real and keep it fun with a lot of ideas and education behind it all. It's too bad that planet fitness doesn't have most of that stuff that you did here in the video. Have a wonderful day.

[@DavidSilling]

1 week down, 2 to go... loving the 3 Week 5x5 Plan! Feeling motivated, excited and happy - thanks Buff Dudes! 💪

[@Crimson_Abyss_IV]

Did you see results? How long have you been following the program?

[@pulsanitygaming5719]

Im really excited to try the 5x5. But the squat rack or bench press is always taken.

[@pulsanitygaming5719]

PixeL yeah that's true. But unfortunately, I live pretty far from my school. So I gotta leave home early. Then after school I got work to do. Only time when I can go with less ppl in the gym is around 10pm which is too late for me.

[@pulsanitygaming5719]

PixeL Nah I haven't actually. I will do that with my next session. Cheers for the advice

[@kevinbentzen3404]

just punch the guy using your rack or bench! works for me

[@jrogers5152]

My gym only has 1 bench press I feel your pain bro 😢

[@justrandom7752]

Pulsanity Gaming Yeah I know man

[@alancamarena3061]

I just started these this week and I am feeling great and motivated! Thank you buff dudes

[@djayk9692]

First time back in the gym in nearly 15 years and been following this routine nearly 3 weeks. Thank you for the structure making it easy to return!!

[@erikrsantos1757]

Can you do a detailed form tutorial break down on each 5x5. Beginners like me see what your doing but I don’t know if I’m doing it correctly

[@diyduke]

Gloves huh, make fun of my gloves - you'd be wearing gloves too if you worked for over 40 years in logging, construction, trucking, farming, et al. "I'm commin and hell's coming with me"

[@ExplosionsNowInHD]

DIY Duke but after 40 years your hands become gloves

[@BuffDudesWorkouts]

kzbin.info/www/bejne/jKuzpJehiaionNU 😁

[@mehwishchaly2662]

calm the fuck down moron

[@frenic906]

40 years in logging and you still got soft hands hahaha... sit at the kids table little girl

[@Starwardearendil]

You do realize he is their father, right? Check yourself before calling someone a moron.

[@Furtivo95]

I’m up to 5 pull-ups now which surprised me. Cool to see your workouts.

[@yousefmirlohi9897]

This is the exact type of program I was looking for since people say a full body plan is good for fat loss thx man

[@sebp400]

Thanks! It's my second week at the gym and the third time I joined a gym. As a hardgainer, the first times, I would do splits right away ( 4x8) and always had a hard time gaining anything even eating well. Now, I just do this fullbody workout and sometimes( I don't know if it's a good idea) I'll switch exercises, like if the squat rack is used, I'll use dumbells. Sometimes, when I m too tired, I ll do something else but always work toward reenforcing muscles used in compound movements. I keep my sessions short and intense and already, I see progress. Also, I noticed as a newbie training by yourself, it's always good to just practice the form and visualize everything and use lighter weights, not trying to show off since there's nothing to show off in my case.

[@top2737]

U still on the program? Hows it going

[@EdgeOfNowhere2024]

In what world world a beginner need so mic shoulder work when the programme include bench press and incline press and over head press , if you had push press , dips and single arm Dumbell press then the amount of shoulder and front delt work is insane for a beginner

[@ricsim78]

Thank you Buff Dudes for sharing this program! I just started this routine and I am enjoying it, but more importantly, I am seeing and feeling the results. Before this, I was doing the usual: row, deadlift, OH press, bench press, squat, bicep curl, and some Total Gym compliment exercises. That was working, but I feel like I am training much more efficiently now and a much more complete workout. I see myself sticking with this for a long time, adding weight and maybe slight changes in the future. Really appreciated, you guys are awesome!

[@stupiful]

Love seeing all the newbies in the background, YOU GUYS ROCK KEEP AT IT

[@Ssingh_777]

I'm a beginner you made this a simple and sweet compared to other staring workouts. gonna try it and see how it goes.

[@cirrezm]

I love this video it makes an amazing back to the gym workout! The only I could suggest to make the video better for those starting out would be to add timestamps next to the workouts so they are easier to reference. Keep it up!

[@Adam-ox3bp]

As for someone that has never worked out before. I will be implementing this workout plan. Thanks for the advice 👌

[@chevy3596]

I joined Golds Gym about a month or ago. I havent been to a gym in a long time and the last time I did any form of physical training was in 2009 right before I retired from the Army. Golds has the 12 week challenge that I signed up for earlier this past week but before then and up to this point all I have done is HIIT classes 3 times a week. Although I am physically hurting because I am out of shape I feel that I need to get my weight under control. I will give your program a try and see where I am in a month or so and maybe take it to another level after that. I am not sure. Even though the Golds challenge has a cash prize at the end, I feel that regardless I will win either way. As a 45 year old, overweight with all types of medical issues I need to do do something for not only myself but for my family. Thank you for the inspiration and motivation.

[@ricardodelacruz877]

To have the most fun @ the gym there is always getting back to basics. Its like a new begining. And a good way to tell the body hey reset and start. Reboot. Always changing.

[@danbarley5966]

Love the self deprecation there with the gloves Hudson haha

[@tonymendez4581]

I love y’all guys I can’t I believe I came a long way

[@simpleasliam657]

Guys you should do a full guide on weights and lifting I'd so totally buy that book! Good to know what activity to do to develop a certain muscle and best way to do so

[@lukeholland8083]

Never realise Rhett from GMM was so buff and had a second channel xD

[@dimisvarsos3339]

For beginners: Start with no weight or minimum and build up little by little every week. Keep notes. Just adapt to good moving and the rest Will come. My second week on it and I may say I slept like a baby who doesn't cry lol!

[@mikephillips66]

This is my first 5x5 I've done... I'm one week in, and pretty excited about the whole thing. Thanks for sharing!

[@SnowHawkX]

How's it going?

[@GeneralSouL99]

I would up the frequency of the lifts and lower the volume for a beginner. By doing that you can get better at the basic lifts and you can increase the weight more. A: Squat 3x5 Press (OHP) 3x5 Deadlift 3x5 B: Squat 3x5 Benchpress 3x5 Deadlift 3x5 And then rotate between A and B. For example Week 1. A B A Week 2. B A B And then you increase the weight every workout by 2.5k until you have a 100kg+ Squat and a 120 kg+ Deadlift. After that you usuallly have to include light squat days and/or just increase the weight by 1kg. Also after some time you have to decrease the deadlift volume to 2 days and then to 1 day(instead of deadlifts you can do chinups on the third day for example). By doing that if *you eat a lot* , *sleep enough* and use the *proper technique* you can reach serious weight numbers in 4-5 months. And after you are stronger you can think about doing normal "bodybuilding splits" (push pull legs or sth) or you can continue with an advanced powerlifting program (preferably "the Bridge" by Barbell Medecine) (yes this is the starting strength program)

[@lj3307]

What about intermediate lifters? How should you go about progressing when you can't add weight each week?

[@JesperJohannesson]

Yeah, i'm doing this. Perfect for us who want to do other sorts of sports as well !

[@tonidnzl1765]

really love your content guys and the 5x5 is a great program to get back into training or just to mix it up a little. But I think that it is not really a 'beginners' program since most of these exercises require pretty good form in order to perform them safely and efficiently. For those who want to start out in the gym you might want to keep that in mind. Other than that 5x5 really is a great plan!

[@edepaz8036]

My biggest problem is figuring out what to do at the gym thanks alot

[@dreweder90]

Love watching you guys. Fresh ideas for new routines!

[@RWmHII]

The Day One routine completed today, sweet rest day tommorow. Thanks for a challenging but doable plan.

[@neilsmith2514]

Just completed my first week of this workout as pretty much a beginner I'll keep yous updated

[@rit3279]

Neil Smith damn man you still alive?

[@thiccboi156]

He died

[@burtmacklin8954]

How it go?

[@totaldisco4491]

Awesome video guys, I'm setting up my home gym today.. power rack finally turned up. Looking forward to getting this going with a few modifications to suit my equipment. Very nice.

[@kevinandmike2134]

Great summary guys! Love your angles that show everything clearly. 👆😁

[@VisuallyMediocre]

watching this after 2 years of training and doing this routeen when I started. Assuming the weights you guys were using were not lowered to make you not look like death to the camera. I have noticed exactly where I am actually strong, and where I am 100% useless and I thank you again for the help. (AKA my deadlift, bench, litteraly everything is bad, other than shoulder/ OHP where I smash you sukkas. Buff dudes 19 hobbs 3.)

[@rameshjagaswaren8928]

Nice coaching guys.. was looking for some beginners guide.. and this is great.

[@BarrytheSuperScot]

Been doing this for the past couple of weeks after doing the bulking plan for the 2nd time last year. The bulking plan put about 11kg more weight on me (84.8kg to 95.9kg) of course, not all muscle, but my strength has went up a lot because of it. Looking forward to the cutting plan, dudes! I need to lose a few kilos of fat!

[@addisnation2068]

You guys are awesome even inspired me to start my own KZbin channel.

[@TravisSingleton]

Well, gave Week 1, Day 1 a go tonight. Great work out. Squats (and front squats) are so painful on my knees. Old injuries that were never really treated. Unable to go heavy at all right now. At 35, really not sure I’ll even get to “heavy”. Advice, Buff Dudes? Thanks!

[@jayc.s.4419]

Downloaded and taking this to the gym! Thank you guys! More for beginners please!

[@jahfus]

I just watched this video 5 times back to back. Had to sub 💪 I’ll try this program. Give thanks 💪

[@simonbatch1989]

Great video guys happy new year as well stay buff!!!

[@spacepillow]

Here's my version of the workout, added some stuff in brackets to help guide me along. DAY 1 - Full Body Back Squats (just squats) 5 sets x 5 reps Bent Over Rows (mid shin to hip) 5 sets x 5 reps Flat Barbell Press (benchpress, flat) 5 sets x 5 reps Push Press (overhead w/ squat to lift heavier) 5 sets x 5 reps Cable Rope Triceps Extensions (~chin to groin, elbows out up down) 3 sets x 10 reps Lateral Raise 3 sets x 10 reps Seated Calf Raise 3 sets x 10 reps Day 2 - Full body Deadlifts 5 sets x 5 reps Pull-Ups (fingernails away, sub for lat pulldowns OR inverted rows if needed) 5 sets x 5 reps (weighted if needed) Incline Press (45deg benchpress, still vertical) 5 sets x 5 reps Overhead Press 5 sets x 5 reps Barbell Curls (feel free to use EZ bar) 3 sets x 10 reps Bent Over Reverse Flys (lat raise but bent over) 3 sets x 10 reps Standing Calf Raises (calf raises, standing but can do sitting if it's all that's available) 3 sets x 10 reps Day 3 - Full body Front Squats (elbows high, wide stance, push hips forward, lungs full, brace abs) 5 sets x 5 reps Pendlay Rows (barbell rows, ground to chest) 5 sets x 5 reps Chest Dips (chest forward, legs forward, squeeze hands together at top, shoulder blades down, extend arms with slight bend, full range of motion, minimum 90deg elbows, elbows more back than out) 5 sets x 5 reps (weighted if needed) Single Arm Dumbbell Shoulder Press 5 sets x 5 reps EACH Single Arm Dumbbell Triceps Extensions (behind head) 3 sets x 10 reps Cable Front Raises (between legs, hands to eye level) 3 sets x 10 reps Seated Calf Raises 3 sets x 10 reps

[@burtmacklin8954]

You seen some good gains and strength gains?

[@omardiaz3635]

That was funny playing the song towards the end. Good video. Iv been doing the first 5x5 program you had post a couple months ago and that kicked my ass. Still doing them only problem I have is the pull-ups. Need to work on those back muscles. Thanks for the videos.

[@reynaldotorres6733]

Thank you, Buff Dudes. Another great video with info, motivation and fun. Stay buff💪💪💪

[@Antattack22]

Im doing compound 5x5 for 2020 and do a few isolation as well

[@yeezul]

Is that Arnold in the back at 0:30?

[@scrappydope]

thx...now im gonna try out some at the gym for the first time tomorrow morning

[@Peter_1986]

I typically use these exercises, and I use dumbbells for the lifting exercises: Squats/Lunges Bicep Curls Cross-Bench Tricep Dips Wrist Curls Bench Press Landmine Row Military Press Shoulder Shrugs Standing Calf Raises Russian Twists Pullups Is this good?

[@Mckjaminn]

I sadly need to wear gloves. Very very dry skin on hands due to years of using cleaning chemicals. Don't care how dorky I look with em on I think people would much rather I look daft than have to watch me clean the flecks o skin from the equipment lol

[@BuffDudesWorkouts]

Definitely no shame in that. I think it just made it funny as me and Brandon have lifted for over 10 years together and I wore gloves for the first time last week. He took one look at them and was like "what the hell..."

[@pretzl9554]

Try Working Hands salve too! Might help and doesn't feel greasy.

[@Mckjaminn]

Ohh really? Thanks buddy I'll check that out! I am one of those people that is allergic to everything so the hands are always getting washed with antibac soap due to all the chemicals and my hands are just a dry mess nowadays. Thanks for the tip!

[@pretzl9554]

+Beebob Mckjaminn NP good luck!

[@Nau4aa]

0:17 is that Arnie in the background?

[@daianamarisollopez6373]

hahaha, YESSSS

[@wonthangsoop]

Someone went on a serious ass bulk.

[@BuffDudesWorkouts]

It's like Where's Waldo but with Arnie. ;-)

[@varolussalsanclar1163]

Wonthangsoop dudes like 80 years old

[@Mr.M1STER]

Nice spot.

[@TheBarbiegirl50]

your biceps look amazing, like super saiyans

[@morganmedlock2755]

Buff Dudes! Love all the videos . Could you guys do some videos focusing on band work/band assisted exercises

[@aliaub75]

Seriously why aren't u guys at 1 million subs yet?

[@Princeunique4life]

Love the videos. They are very useful

[@krustykrabb83]

Hey Buff Dude's 💪 thanks for the video. You guys always has something to make workout more fun,interesting and motivated me to try this..

[@jacobspeeds]

I don't get 5x5 for beginners...we have no idea what proper form is...starting with such heavy weight is a recipe for disastrous form...how does this make any sense?

[@hanskazan7403]

way tooooo much man just do stronglifts as a beginner

[@manlikerobbie9551]

You dudes are the best

[@adalbertovargasmarinelaren742]

I’ve tried this for the week thanks for the walkthrough

[@robertjamestaylor9261]

y'all should sit in a car with Hodge Twins in the back seats

[@luigi4299]

Knychaus Knychaus yes please!!

[@luigi4299]

And also elliott!

[@makavelishakur7930]

Yung Preme fuq elliot

[@bithon5242]

@@makavelishakur7930 yo elliot

[@RealwithAida]

OMG WUD BEE AMAZING

[@devereauxharrison817]

Hey guys loved this video. Could you guys do a similar video but only with bodyweight workouts.

[@Traxonnn]

Hey guys! Just started this program. Just wondering if i can add an isolation bicep exercise on workout A?

[@ClearlyVague1]

I'll stick to my curls only workout ty.

[@shenway1470]

Nice one lads. I like a 500 workout also. 500 push-ups. 500 squats. 500 crunches 500 triceps dips (on bench) 500 back raise 👍 Good every month

[@Honezjr]

Shen Way hey Shen, is this per week? Not per month I’m assuming?

[@shenway1470]

Just once a month or every 6 weeks. You have to build to it though. I started just doing 200's, then move up another 100 until I was doing 500.

[@Thoughtlibrary777]

Very good video 🔥💪🏽

[@natek9237]

Would this program be good for someone who is looking for lean muscle mass. I want to build strength, not looking to add much bulk. What are your thoughts, thank you for the content….love it!❤

[@ignition8047]

I am going to be taking a weight training class for my P.E. credit for my degree plan next semester. I've never really worked out in a gym before and was wondering what I could do over the summer to prepare for it.

[@josevillanueba9034]

What kind of supplements and protein shake do you recommend?

[@tallymarz3930]

Great run down of exercises... also great funny comment at the end...😂😂😂(Celine Dion)

[@BuffDudesWorkouts]

Thanks Tally!

[@thewrestlingchick-tamara]

Ok. I like this. I haven't work out in about a few months and I think this looks like an awesome routine. Thanks for sharing. Oh also I'm a 41 year old woman 😁

[@Dunirty]

I love these guys.

[@cbass4426]

What’s the difference between push press and overhead press?

[@zackerycrouch7277]

Can this be used for fat loss?

[@shazam2323]

I tend to do muscle groups by day, maybe do an updated one with chest/tris monday, bis/back tuesday etc

[@camflynn4193]

is this good for building muscle

[@Melonhead-dd2jd]

What's the difference between the Push Press and the Overhead Press?

[@AbletonLiveTechs]

Whats another workout similar to 5by5 but with less weight as it is dangerous withouth a spotter

[@twheat7738]

Can you cut some weight with this program?

[@insidethebrokenstem6846]

Just so you guys know, you’re comPLETELY destroying the stereotype of ripped dudes being douche bags with no sense of humor. Plus, your videos give me a lot of motivation. Not only do you make things pretty simple, but for some reason I don’t feel like you’re judging someone for wanting to get physically healthier and stronger. Maybe it’s because every now and then, your inner nerds starts to show. I’m basically saying thanks for being cool.

[@bobbob-gi1yp]

Does anyone know what I could do to complement this workout to stay active throughout the week? Maybe isolation between day 1-2 and 2-3?? I am planning on using this plan to cut effectively

[@sammikhan464]

has any beginner tried this routine...? i always though beginners needed to start off with doing 12-15 reps x 2 set full body workout to get the muscle use to lifting for maybe 4 weeks? was not the 5x5 designed to be done by an intermediate level ?

[@yasiru221]

Arnold himself in the back 0:28

[@heassik3088]

@@feidex i think it's him

[@renzodart]

You guys are the best! Glod bless

[@Sauronthedeciever_]

What are the rest periods for this work out? Between sets that is.

[@DaRkVulcan]

optimally for a workout like this, anywhere between 2-4 minutes I would say

[@Sauronthedeciever_]

I rested around 90 sek when I tried this yesterday. However I'm not a complete beginner. But enjoyed the workout actually. Nice to go back to basics!

[@jonathanplanet]

Is any of these engaging the abs?

[@tommo2k144]

What about abs exercises? Where does it fit into this plan ?

[@lthom286]

These guys are awesome