The finest exercise regimen is one that works with your schedule and one you genuinely like. Your ability to maintain consistency in your exercises will be highly influenced by these two criteria. Results come from being consistent with your training and improving as you go.
The answer to this question would assume that the person asking is referring to body part splits. In this case, the way you split your days likely won’t matter too much, as long as you work every body part throughout the week.
The best workout routine for true beginners is rather subjective to what the beginner is comfortable doing and their understanding of how to perform exercises.Generally speaking though, beginners can start off performing anywhere between 2-4 workouts per week. These workouts can be either full body workouts or upper/lower workouts.
The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries.
The best workout schedule to build muscle is a workout schedule that you enjoy and can be consistent with. In addition to consistency, it would be beneficial to have a higher training frequency if the goal is to build lean muscle mass. You’ll want to hit each muscle group either directly or indirectly 2-3 times weekly to maximise muscle growth. Some great splits to look into would be full body workouts, upper/lower workouts, push/pull workouts and push/pull/legs workouts.
The best 10 exercises for someone might not be the best 10 exercises for another person. When selecting an exercise to use, it’s important to keep your own abilities and goals in mind. Some people might be able to perform an exercise with no pain at all, while that same exercise might cause another a lot of pain. If it hurts, don’t do it and find an alternative.
The following exercises are my personal favourite 10 exercises that would be fantastic to include in your workouts. However, like I said, you may need to substitute these with a variation that is better suited for your individual body type, training experience, and needs.
- Trap Bar Deadlift
- Front Squat
- Barbell Glute Bridge
- Bulgarian Split Squat
- Military Press
- Pull Up
- Barbell Row
- Barbell Bench Press
- Farmers Walk
This all boils down to setting up and selecting workout programs that are both flexible and enjoyable. There is no perfect one way to set up training. It’s very subjective from person to person. Start off by figuring out how many and what days you can make it to the gym regularly. Then, look to schedule your training on those days. Find a workout that doesn’t require any more than that total training frequency. Then, look for something where if you miss a training day, you’re able to make it up throughout the week or already train that muscle more than once per week.