Recommend me a beginner weight training programme

[The Green Triangle]

Hey there,

I've recently acquired a bench (can incline), a rack (can also do squats) and barbell set. I've got a basic set of dumbells and a pullup bar. I'm looking for a simple programme to build strength and some muscle. All around really.

I'm coming from a cycling and swimming background. Used to be in a gym about 10 years ago, but not been back since, so looking for a beginners guide to build a bit of muscle back where I've lost weight from doing so much cardio. Over the last year I have been concentrating on doing pullups - doing a programme to get me to max of 20 and also introduced adding weight into this too, but have reached a point where I felt I wanted to introduce more equipment.

Anyone recommend me a good beginner routine guide with the equipment I have?

I have seen this which looks like a good way to get back into it...https://stronglifts.com/5x5/, but wondered if there was something that incorporated the other pieces of equipment I have...

Thanks,

Edited by The Green Triangle on Wednesday 28th June 16:33

[Wobbegong]

http://www.ironaddicts.com/forums/showthread.php?t...

[The Green Triangle]

Thanks for the link. I like the detail in that and the substitute workouts. Last night I tried out with some squats and bench press but found I cant to the Barbell row of deadlifts yet as I haven't got full size weights. Will do some variations from this to begin with before I start buying more equipment, Cheers,

[SamR380]

I've found 5x5 to be pretty brilliant, comes with a great (free) app too. Basically 5x 5 rep sets, there's a big thread on it somewhere around here.

[LordGrover]

Starting Strength (Rippetoe) and StrongLifts 5x5 are popular starting programs.

[Job38]

Dorian Yates, Blood and Guts...

[UberMeister]

I would also recommend Stronglifts 5x5 as a great start to working out. My only gripe was that it does get boring after a couple of months as it's very repetitive! I also plateaued as the weights got heavier and I didn't have anyone to spot me to really push to the next weight levels but I suppose that is applicable to a lot of programs.

If you can do pull ups already though I'd say you're in a better place than most new to the gym!