All Pro Simple Beginner Routine [with Spreadsheet]

If you are a beginner and looking out to get the best workout program for you, then you are at the right place. This workout program is called the ‘All Pro Simple Beginners Routine’.

As its name implies, this workout routine is for beginners. It targets to enhance their strength levels along with providing them with size gains.

Being a beginner, now you don’t need to surf the internet endlessly to get the best novice workout program for yourself. The All Pro Simple Beginners Routine is complete in itself. Let’s have a descriptive overview of it.

Program Principles

The ‘All Pro Simple Beginner’s Routine’ abbreviated as ASBR was designed to promote both strength and hypertrophy gains. This workout program is designed by All Pro.

It is primarily designed for beginners who have at least 1-2 months of experience in lifting. This means that the novices who are willing to try out this workout program must be able to perform the basic exercises with strict form. Let’s get to know about the ASBR in detail.

All Pro Simple Beginner Routine Program

The All Pro Beginner Routine aka ASBR is basically a workout routine for novices. It consists of exercises that facilitate strength and hypertrophy gains. This workout program is run in 5-week cycles. Every single week you have 3 workout sessions, divided into a heavy day, a medium day, and a light day. The weights that you will be using on those days are specified below:-

• Heavy Day– Choose a weight that allows you to perform 10 repetitions (10 RM), but not more than that.
• Medium Day– Choose a weight that is 10% less than the weight of your 10 RM.
• Light Day– Choose a weight that is 20% less than the weight of your 10 RM.

Those 3 workout sessions need to be on non-consecutive days. A day of rest between two workout sessions is kept to provide your body with the relaxation and recuperation it needs for growth. It also ensures that your muscles don’t get overtrained.

The All Pro’s Simple Beginner’s Routine comprises all the primary exercises. These include squats, bent-over rows, bench press stiff-legged deadlifts, overhead presses, barbell curls, and calf raises.

You would have surely noticed that this workout routine prioritizes compound exercises. This is because those exercises involve various muscles for their execution. This results in greater strength and muscle gains. However, you must keep in mind that you perform those exercises with a full range of motion. Any kind of partial reps or paused reps find no place in this workout plan. So if you are looking to bulk up and put on lean muscle mass on your frame, this workout routine is for you.

When you are following the All Pro beginner routine, you perform each of the exercises with 2 warm-up sets and 2 working sets.

The table presented below will give you a descriptive overview regarding how you must follow the All Pro Simple Beginner Routine to get the best out of it. Let’s have a look.

WEEK 1

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The progression of this workout program occurs through weekly increases in reps. For instance, in the first week, you would be performing 8 reps (on both warm-up and working sets). Then in the second week, you would be performing 9 reps, in the third week you would be hitting 10 reps, and so on.

If you can complete the required number of reps for all the exercises in week 5, you can increase the weight of your working sets by 10% in the 6th week and repeat the cycle using the increased weight. In case, you are unable to complete the required number of reps, you can repeat the cycle with the same weight.

All Pro Simple Beginner Routine Program Spreadsheet

Source

Selecting a weight that lets you perform the specified number of reps can be bemusing at times. To ease that out, we have presented a spreadsheet in this post for your convenience. This google sheet will let you know about the ideal weight with which you should perform the exercises mentioned.

The in-built calculator of the excel sheet will help in calculating up the weights that would be ideal for you. You just have to feed in some of your lifting credentials in the template, and you would be ready to go. If you wish, you can even take a printout of this excel sheet. It will provide you with a handy guide that you can easily carry to your workout sessions. This way, you won’t have to perform any mental calculations to choose the ideal weight for your sets.

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Final Words

We expect that you would have got a good idea about the ‘All Pro Simple Beginner Routine’ by now. Your search for a well-rounded novice workout program ends here. Give this workout routine a try, and you would be making substantial strength and muscle gains.