Best Beginner’s Workout Routine

What is one of the best workout routines? Let’s find out!
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Buff Dudes Cutting Plan Prep Phase Workout: (To Be Performed Every Other Day, 3 Days a Week for 3 Weeks)
Rest Times: 90 Seconds Between Compound Exercises, 60 Between Isolation.

DAY 1 – Full Body

Back Squats 5 sets x 5 reps
Bent Over Rows 5 sets x 5 reps
Flat Barbell Press 5 sets x 5 reps
Push Press 5 sets x 5 reps
Cable Rope Triceps Extensions 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 5 sets x 5 reps (weighted if needed)
Incline Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Barbell Curls 3 sets x 10 reps
Bent Over Reverse Flys 3 sets x 10 reps
Standing Calf Raises 3 sets x 10 reps

Day 3 – Full body

Front Squats 5 sets x 5 reps
Pendlay Rows 5 sets x 5 reps
Chest Dips 5 sets x 5 reps (weighted if needed)
Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
Cable Front Raises 3 sets x 10 reps
Seated Calf Raises 3 sets x 10 reps

BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!

Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan

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BUFF DUDES / Fitness / Full Body Training Vs Bro Split Routines


Erwin Smith says:

It’s a good plan but….are you seriously advicing beginners to go for failure? That’s a trip to Snap City waiting to happen…

Zlatko Georgiev says:

4%? really? fucking really? You sleep 33% of the day, which leaves you with a 66%. For most of us average shmucks we barely have 30% free time during the day, cuz there is one thing out there called a JOB. and that 1 hour out of a 6-7 hour free time we have during a day is around 13-16%.

Heinrich Von Steuben says:

I’ll eat quinoa so long as I don’t have to hear the word spoken.

DozyProductions says:

You guys from San Diego? I could of sworn I’ve been at that gym.

Dat random ass comment says:

What can i do instead of Pendlay rows? Cuz it looks bad for the back plus i dont wanna make that much noise in the gym

Victor Ionut says:

I don’t see any abs exercises

Fun And Run says:

check this one out

The Black Mantis says:

may be a silly question but do you rotate the exercises to complete a set of them all? or you do 1 five times then move to the next, and the next..

Jose Andrade says:

How tall is he?

South West says:

Can I do one day arm day one day leg day? Alternating everyday?

Diego says:

I cannot do deadlifts correctly, always end up having a sore lower back

NossohSeven says:

Are you sure this is a beginner’s workout? Because nah.

Dylan DStruction says:

When I first tried this workout Doms were killing me for days so I tried a more managble routine specifically focusing on one or two muscle groups per day. Then finally after a couple months of getting myself back into basic fighting shape I’m embarking on my new fitness quest of compound excercises! Gonna stick to this for a few months thanks for the workout guys!

How4Basic says:

Dude i had broken spine in my chest area, i don’t think i can do what you do. Also that 1 hour is 4.1[6] % thats nothing? Earth weights 5,972E24kg, you think 4% of it is nothing? i spend 8 hours at least 8 hours at least at work, that’s 8*4,16%, that’s 33,28% and according to you that is 8 times of nothing, 8 times of nithing is still nothing yet it is over 33% of a day. That is not nothing!

menem eldinali says:

How many days I workout and how many days I rest per week?

Awid Vahedi says:

Hey there. i respect that you put so much work into this video. But the title suggests that as a beginner you should start working out with 5×5 sets.. which WILL lead to, if not properly guided by a personal trainer, injuries. especially beginners seem to want to get bulky really fast and this videos feeds their desire. So for beginners with no core strength and lifting experience, STARTING workouts with only 5 sets (until muscle fatigue), considering there are also deadlifts etc. involved, is completely dangerous and unreasonable. maybe you should update a little info for those who are not as experienced as you so they dont mess their bodies up for good… I hope you understand this comment comes with good intentions too and doesnt mean to denigrate! cheers and keep on doing what you do!

Paleis Heuwel says:

could you say rice and quinoa one more time

Sergej Krynycký says:

Weighting AFTER breakfast??

DarkHunterxD says:

The max approved dosis of protein per day is approx. 50grams(measured when not trying to build muscle atm, could go up to 1g/kg bodzweight during that time)-not 250, that’s bad for your health-, not good.

Vincent Lisa says:

I started going to the gym almost 2 months ago. I started off lifting, then doing about 15 minutes of cardio after I lift, 5-6 days a week. Now, I just lift. I’ve been grouping triceps and chest exercises into one day, and back and biceps exercises into another, alternating between those two groups every other day. (So I would do triceps and chest one day, then back and biceps the next, then triceps and chest the next, etc) I mainly do lateral pulldown, row, chest press, biceps curl, arm extension, cable rope tri extension, pectoral fly, pulldown, etc. Think I’ll see results this way?

Antonio Almontes says:

What weights would you recommend for beginners

Fantom Gamer says:

Im 13 wondering if its safe to start lifting weights i dont want to destroy my harmones so thats why i was wondering this.

Anime Warrior says:

Great routine actually

Phạm Công Khoa says:

Rice and quinoa

Mohammed Said Bouada says:

Not enough rest between strength sets .

Fantom Phobos says:

Buffed baby XD nice name dude

Rodney Rogers says:

Would it affect results by just doing as many reps as possible ie; do maybe 30 reps, then 20 reps for your 5×5? I feel it’s kinda awkward to stand around in the gym for 90 seconds at a time.

Muhammad Yusuf says:

Now I realize than 40% my time at the gym is just talking

kaziabir1 says:

All these videos don’t put enough emphasis on diet. Like all this is basically worthless if you don’t balance it with the right input. Like do I take protein shake when I’m trying to loose some weight and build muscle at the same time? How much do I eat? Should I eat rice?

Boo Boo says:

mgtow sunshine

Pids Me says:


Thanos Kourtelis says:

I started doing your program today… its nice, hard but i do feel better

Mijat Kontic says:

I was just thinking “How can you get 8h of sleep u got a baby now” and I turned out to be right in 15 seconds after that 😀

JadedBear says:

This workout for beginners would actually kill most beginners. Way too advanced.

ivR bone says:

want huge forearms. just jerk off with both hands.

Jose Ole says:

Exactly what I was lookin for thanks playa

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