1st 3 week program: 3x per week Start with a 5-10 minute warmup on a treadmill Pushups Dumbbell row on bench Diagonal split with a hinge Dumbbell drop squat Hollow hold 3 sets 12-15 reps except for hollow hold aim for 30 seconds x3 sets 2nd 3 week program Start with a 5-10 minute warmup on a treadmill 4 day split Day 1&3: Dumbbell drop squat Diagonal split with hinge Lunge walks Hollow hold Day2&4: Pull down Single arm dumbbell row 10 reps each side Dumbbell chess press Lateral raise (pinky out) Side plank 3 sets 12-15 reps except for hollow hold aim for 45 seconds x3 sets and side plank 20 seconds each side x3 sets Get all 4 in each week
Sir, am only 36 yo, and I swear, the most difficult thing in this D beautiful life, the most difficult thing is "TO D START" something, the start, once I've started a d thing then the rest JT goes on its own.. Good luck to you and wish me the same sir 👍✌️💪
I have been doing this workout for a year - from being a couch potato. I am stronger physically and mentally and feel vibrant, healthy, and strong. Did I mention I am 60 years old? Thanks MM for giving my life back to me.
Full-Body or Push-Pull-Legs or Upper / Lower are good approaches for most lifters, even advanced ones. Hitting every muscle group twice per week and with enough volume is the best strategy for the natural lifter. After 10+ years of weightlifting, trying all kinds of different things, protocols, splits, routines, etc, watching fitness RU-vid videos, reading studies, books, talking with bodybuilders (both amateur and professional), and elite personal trainers, even some working with celebrities, I've discovered that training volume > intensity in all cases. I have achieved my best physique ever doing high volume / frequency training, not necessarily super high intensity (although I take myself to the edge cardiovascularly most of the time). High volume / frequency training stimulates muscle protein synthesis (MPS) the most, which is exactly what you need as a natural lifter. That's what Old-School bodybuilders in the '60s and '70s used to do and had some of the most beautiful, balanced, aesthetically-pleasing physiques to ever walk the planet. Have you heard of Vince Gironda? Steve Reeves? Google their names to see what Old-School physiques look like. One of the best things you can do as a lifter interested in aesthetics and performance is to study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.
Recently started to work out again, got super busy with fulltime work and school, just recently graduated and noticed i was breathing heavy when walking up two flights of stairs and said this is enough, today is the youngest I’m ever going to be and need to get a grip now, thank you this video sure helped
As a 60 year old female I have followed the nutrition and workouts for 7 months. I have lost 10 kg and my waist has reduced by 7cm. Thanks Magnus! Great beginner plan. I have early stage heart failure and your workout and nutrition plan has been a good way for me to get stronger, leaner, less fatigued. A follow on video suitable for home workouts would be really helpful. Thanks.
Thank you. I’m 46 and have kids 21 and 16. I’m feeling tired always and have been trying to get in shape but despite working out 5 days a week my weight isn’t going down, will try this routine
This is exactly what I was looking for! I have been plagued by injuries my whole life. In and out of the gym and no consistency in my life or health routines. I was thinking back to high school when I used to do all my exercises at home and was shredded so why not go that route again. Used to do the navy seals beginners exercises for getting ready for boot camp back then. Realizing at this age being closer to 40 than not that I just need a home route that I can fall back to if I can't get to the gym and a good jumping off point to stick with it so I don't have complete health decline. I'm definitely inspired now, thank you!
Update** after 8 wks....23.4% body fat 131.7 lbs.....super proud of myself ....YOU DEFINITELY "CAN NOT OUT TRAIN A BAD DIET ". Eating well is A MUST!! Took me YEARS to get that through my thick skull!! Good luck to everyone on your healthy life style 💪 THANK YOU MAGNUS for your knowledge and expertise! Pleasekeepthe video's coming***** What a wonderful video for beginners! I sure wish I had this when I started! ...I've doing Orange theory for about a year now and I feel like I can not gain muscle. My diet has changed for the better. Are there supplements you recommend for women to help build muscle? Or should I be doing 2 days of just weights as well as 4 days of Orange theory or should I just do 3 days of Orange theory and 2 days of just weights? I work midnights so my eating times are CRAZY! Thank you for your expertise and all the videos! Keep them coming, please... BTW I'm 46 yrs old, 5'6", 133lbs, body fat is 25.5%, skeletal muscle mass is 54.7. I would like to get down to 22% body fat in the next 8 weeks.
@@FrostyIgnition No you are wrong because during puberty our body produce high amount of testosterone than any other age groups and helps in building muscle fast and teenagers will benefit a lot from it.
i agree with name placeholder but don't fully stop doing it id just use body weight exercises then around 16 years old start looking to build muscle can still keep yourself in that mental state with simple calisthenics that don't over burden your muscle and bones as they develop getting and keeping that state of mental health at your age is very good though keep at it and have fun
3 sets, 12-15 reps 4:05 push ups 4:41 db rows on a bench 5:16 diagonal split 5:56 dumbbell drop squat 6:23 hollow hold = 30s (3-4 week) day one/three dumbbell drop squad diagonal split 7:22 lunge 7:39 hollow hold= 45s day two/four 7:43 pull down 7:52 single arm db row =10 reps each side 8:08 db chest press 8:16 lateral raise 8:46 side plank =20s
This video was super helpful, I never really worked out after college and just battled an illness for a few years which left me 150 pounds and really weak I’ve overwhelmed myself trying to do more than I could. This beginner set up is a great place to start
I’ve lost 168lbs in the last year- through diet and home exercise. Mostly cardio. I need to tone and build muscle- looking for pointers on what /how to use the machines at the gym to get the best results.
Would highly recommend anyone watch the rest of the Beginner's Guide, gym do's and don'ts, and his nutrition-focused videos! Adds onto many points here and includes other great info for fellow beginners! Couldn't have come at a better time! I'm wanting to work on building a nutritious diet and proper exercise routine! Primarily focusing on getting to a healthy weight and improving my well-being over any specific athletic focus. Couldn't be more of a newbie in literally all of that so, I'm extraordinarily grateful for any info and demonstrations put into laymens' terms! The visuals aids and going into the "why?" are particularly helpful! Gives a basic understanding for further research and expectations going into it! My thoughts for possible follow-ups or future vids is a routine without equipment, and the importance of as well as how to maintain personal hygiene while exercising. Not sure if the latter could take up a whole vid but figure I'd toss it out there. Thank you for making this!
I’m on a big journey right now I lost 35 pounds I use to weigh 220 I weigh 185 now and I fell so much better but I still have flabby skin I’ve been depressed and looking up videos and I came across this thank you for making this video and I hope to get rid of this stubborn gut
I just turned 50 and my children are 13, 14, and 15. Every day I come home from work and I’m am completely exhausted I weigh 289 pounds and I’m always tired. I’m done feeling like this… I want to have energy to go walking with my children and be able to go out and enjoy life without getting tired..
Thank you very much for making your method affordable for us regular guys too. Subscribing to your app is The best step I ever done towards my fitness goals. Would like a video about mindfulness and what to do to maintain balance and motivation 👍
Mate thankyou so much for this video turned 29 a couple of months ago, so far ive Never properly looked after myself. Enough is enough time to stop making excuses and to get healthy. This gave me a great place to start.
Hi Magnus, this is a great workout however for those who have access to a gym. Could you create please a home workout with dumbbells like the body coach does? I live in a small village in Italy and there are no gyms around here. Thanks
This is amazing Magnus, thank you! Was wondering if you could make a similar video but for people working out from home with just dumbbells and maybe a bench. Just a thought, thank you again Magnus!!
any thoughts on this full body spilt Day 1 Bench press Barbell row Back squat Shoulder press Pull-ups Incline hammer curls Dips Hamstring curls spider curls Day 2 rest Day 3 Incline dumble press Lateral raises Leg press Hamstring curls Cable flies Face pulls Cable behind the back curls Lats pull down Tricep extension repeat
Thank you sir for your magical guidance. Sir my right knee got twisted while playing football nd there was a immediate swelling my bones are fine. Sir can you guide me some knee strengthing exercises.
FIRST THREE WEEKS 3:52 -> 7:21 Beginning at 3:25 start with 5 to mins on the treadmill 1.Push up’ 2.Eroic exercise 3.Diagonal exercise 4.Dumbbell drop squat 5.Hollow holes
I have been training at the gym full body workout a day for a year. Recently i have been starting to do 9 sets of 22 push ups and 3 sets on 100 sec plank and 3 set of 20 curls. But i want to swich to ppl how do i do?
I dislocated my shoulder probably 8 years ago, and I have lower back pain. Is there any workouts I should avoid? Or potentially focus on to help rebuild strength in those locations?
Question: I am 64, worked in construction for 40 years. I have always been athletic. I am trying ride my Harley longer into my retirement, more years. Is it ok for me to use this workout to get started?. Been retired for 2-1/2 years..
I’ve been afraid to get back into working out ever since I tore my ACL when I was 18. I was on the wrestling team. Fireman carry gone bad. I tried running during COVID but my knee started hurting to where I couldn’t walk. I’m 38 now and I’ve decided that the time to start again is now. I’m done making excuses. I just want to be in shape so that my body works well enough into my old age. I’ve always loved running long distance and it’s depressing to know that my knee can blow out at any moment.
I see You have a tonal what programs / workouts you recommend. I also have one but I haven’t used it like in 2years. I lost all motivation but now I’m trying to get back into it . This video is very helpful 👍🏼
Hi Magnus!!! I dont know that you will see this. But was wondering if these workouts can be done in the gym via machines. Im just starting to get into the gym and i struggle with my form alot. Much appreciated thank you
Whats the best nutrition and work out for an ectomorph? Ive studied hundred of different diets and workouts, so i have an idea. But im interested in Magnus's opinion.
That you are Eating enough nutrients, You are using the correct amount of Strain on your Body, and you are taking your rest Days Seriously. 🫶😁 All the best!! God bless
@alpinohealthfoods I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
Hlo.... I'm beginner in the gym...there is only 3 4 days that I started the gym can you please tell me how we can reduce the pain.....there is lot of pain in my thighs...
If anyone can answer please do. How would you put together a beginner workout plan for 30 mins only, a day in gym. I literally only have my 1hr lunch and I work right next to a LA fitness. I’m 180 5’9” and really want to get fit. not looking to body build or get massively big. Just cut/shredded
This is probably a dumb question but here goes . If I wish to pick up my gf who weights 152lb, does that mean I should be working to try to lift 150 on weight lifting?
Hi There, I have a question about how to complete the reps. For the full body work out weeks 1-3 should I complete each work out 12-15 reps, 3 times back to back before moving to the next one? Or should i complete each exercise once before moving to the next one. Repeating the groups of exercises three times. For example, starting with push ups doing 3 sets of 12 push ups back to back before moving to the next exercise?
