I get it. I’ve been there. When I first started, I was buried under a mountain of conflicting information. Bodybuilding splits, CrossFit WODs, powerlifting programs, yoga flows … all these shattered my mental sanity. I felt anti. I saw anti. I even avoided working out. How hard could it be? All the plans were the same. I was puzzled, and I was losing my head over everything.
I had to change some things, learn, or even get sore for years to gain knowledge about what really works. But here’s the thing: the best workout routine is not some mystical secret equation for which you’d need to buy the fitness influencer’s ebook. The “best” workout for you is the one that you can do consistently, the one that you don’t dread doing, the one that is aligned with your goals, your time, and the equipment you have.
This part, I will do for you the thing that I so badly really wished for. I will simplify the best workout routines into actionable and easy categories. We’ll tackle the beginner question head-on, solve the limited equipment puzzle, and dive deep into a bodyweight-only plan that will absolutely smoke you. No distortion, just clear, human-to-human advice.
The Foundation: What Every Effective Routine Must Have
Before we get into the details, let’s go over the non negotiable bases. For any program I run or recommend I use these principles. Ignore them, and you’re just moving weight around. Master them, and you’ll transform your body.
Progressive Overload: This is the king of all principles. It simply means you need to consistently challenge your muscles more than they’re used to. Let’s identify what remains constant and indisputable. Any strategy I implement or suggest is based on these tenets. In my case, this does not necessarily mean increasing the weight. It could mean an extra rep or set, or resting less between my sets. If you are not striving for incremental change, you are not moving.
Consistency: Consistency. The best program on the planet does not mean anything if you are not following it. I’d rather you follow a “good” program 3 days a week for a year than hop on a “perfect” program for a month and quit. Showing up is 90% of the battle.
Recovery: You don’t build muscles in the gym, you build them outside the gym, when you’re resting, sleeping, and feeding them. I had to learn this unfortunate reality after overtraining and hitting a wall. I think sleep is essential. If you’re not hitting 7-8 hours and not eating for the goals you are aggressively working towards, you’re undermining your own efforts.
Now, let’s get into the meat of it.
“Which Routine Would Be Best for Beginners?” My Answer.
If you’re new to this, welcome. You have the most exciting gains ahead of you. Your number one job is to learn the movements and build a habit. Don’t ego-lift. Focus on form.
In my experience the best setup for beginners is a Full-Body Routine done 3 times a week on non-consecutive days (like Monday, Wednesday, Friday).
Why? It shows the body how to work all muscles together, has enough repetition for mastery, and allows ample recovery time. Fantastic from a strength training perspective as you’ll get every major muscle group every session.
My Recommended Beginner Full-Body Routine:
Warm-up (5-10 mins): Light cardio (jogging in place, jump rope) and dynamic stretches (arm circles, leg swings, torso twists).
Workout (Three sets of 8-12 reps for each exercise):
Goblet Squats (or Bodyweight Squats): Lower Body royalty. Provides the ability to squat with great posture.
Dumbell Bench Press or Push Ups: Provides Development for the Chest, Shoulders, Front, and Supportive Muscles. Bent Over
Bent-Over Dumbbell Rows: The essential back builder. Crucial for posture and strength.
Maintain the same structure for a minimum of 3 months. Aim to increase the weight or one additional rep each week. That’s how you implement progressive overload.
“What If I Have Limited Equipment?” My Garage Gym Solution.
Listen, I train out of my garage. I don’t have a full commercial gym at my disposal 24/7. I only have access to a power rack, a barbell, some weights, a pair of adjustable dumbbells, and a pull-up bar. These are fine. I do the following exercises and their corresponding sets and repetitions: It’s more than enough to get incredibly strong and build an impressive physique.
The key here is to maximize the utility of what you do have. The best workout routines for limited equipment are built around compound, multi-joint movements.
My Go-To Limited Equipment Setup: Upper/Lower Split
An Upper/Lower split, done 4 days a week, is a monster for making gains with minimal gear. You train your upper body two days and your lower body two days.
Lower Body Day A (Strength Focus)
Barbell Back Squats: Fore sets of 5-8 reps
Barbell Romanian Deadlifts (RDLs): Fore sets of 8-10 reps
Dumbbell Lunges: Three sets of 10 reps per leg.
Leg Press (if you have it) or Goblet Squats: Three sets of 10-15 reps
Calf Raises: Fore Sets, 15-20 Reps
Upper Body Day B (Hypertrophy Focus)
Incline Dumbbell Press: Fore Sets, 8-12 Reps
Seated Dumbbell Shoulder Press: Fore Sets, 8-12 Reps
Single Arm Dumbbell Rows: Three Sets, 10-12 Reps
each Arm Lat Pulldowns (with band) or Chin ups: Fore Sets, To Failure
Dumbbell Lateral Raises: Three Sets, 12-15 Reps Face
Pulls (with band): Fore Sets, 15-20 Reps
Lower Body Day B (Hypertrophy Focus)
Barbell Front Squats or Goblet Squats: Fore Sets, 8-12 Reps
Dumbbell Bulgarian Split Squats: Three Sets, 10 Reps each Leg
Barbell Hip Thrusts: Fore Sets, 10-15 Reps
Leg Curls (with band) or Glute-Ham Raises: Three sets of 12-15 reps
Calf Raises: Fore sets of 15-20 reps
This structure I put in place for doing pure strength work on the “A” days and muscle growth (hypertrophy) on the “B” days which also includes use of just a barbell, dumbbells and a few bands.
Can You Suggest Workouts With Just Bodyweight Exercises? You better believe it.
Don’t ever look down upon bodyweight training. I’ve had some of the most intense and effective workouts of my life using nothing but the floor as my gym.
The challenge with bodyweight exercises is applying progressive overload. Since you can’t just add weight, you have to make the movement harder by changing the leverage. You progress to more difficult variations.
My Bodyweight-Only Routine: The Progression Plan
This is a 3-day full-body routine where the goal is to master each movement progression.
Day 1: Push Focus
Push-ups: Fore sets to 2 reps shy of failure.
Progression: Knees -> Standard -> Feet Elevated -> Archer -> One-Arm
Dips (using a chair or coffee table): Three sets to failure.
Pike Push-ups (the start of a handstand push-up): 3 sets to failure.
Plank: Three sets of 60-second hold.
Day 2: Pull Focus (You WILL need a pull-up bar for this)
Pull-ups/Chin-ups: Fore sets to failure. Use a band for assistance if needed.
Progression: Band-Assisted -> Standard -> Weighted
Bodyweight Rows (under a sturdy table): 3 sets to failure.
Progression: Feet on floor, body more horizontal -> Feet elevated
Inverted Rows: Three sets to failure.
Day 3: Legs & Core Focus
Pistol Squats (assisted): Fore sets per leg to failure. Hold onto a doorframe for balance.
Progression: Assisted -> Standard -> Weighted
Bulgarian Split Squats: Three sets of 15 reps per leg.
Jump Squats: Fore sets of 10 reps.
L-Sits (or Hanging Knee Raises): 3 sets to failure.
Leg Raises: Three sets of 15-20 reps.
The beauty of this bodyweight plan is its scalability. It will challenge a complete beginner and an advanced athlete alike. The key is to truly master a variation before moving to the next one.
Case Study: Proof in the Pudding
Let me get factual for a moment. A famous case study often cited in fitness literature is the 2012 review published in the Journal of Strength and Conditioning Research. It compared muscle activation in bodyweight exercises versus weighted exercises.
The results? Exercises like push-ups (especially with feet elevated) produced levels of pectoral and triceps activation comparable to bench pressing with a significant load. Also, chin-ups and lat pulldowns had similar activation of the latissimus dorsi.
What is the implication of this for both of us? This reinforces what I have learned over the years, which is why this is called the movement and the intensity of a workout is what counts the most, not the tool of the trade. You can build a sculpted and powerful body with barbells, dumbbells, or with the body alone. This is a classic case of ‘the means don’t matter, the ends do’.
Pulling It All Together: My Last Word of Advice
I’ve given you a lot. A beginner full-body plan, a limited equipment upper/lower split, and a brutal bodyweight routine. The ball is now in your court.
Your mission is simple:
Pick ONE. Don’t try to mix and match. Choose the plan that best fits your current situation. Are you a true beginner? Start with the 3-day full body. Do you have some dumbbells? Maybe try the Upper/Lower split. Stuck at home with no gear? The bodyweight plan is your new bible.
Commit for 8-12 Weeks. Give it time. You won’t see changes in a week. Your body needs to adapt. Trust the process. I want you to run your chosen program exactly as written for a minimum of two months.
Track Everything. Write down what you did. How many reps? How much weight? How did it feel? This logbook is your roadmap to progress. It turns abstract effort into concrete data.
Don’t Neglect the Basics. I can’t say this enough. Support your hard work in the gym. Eat whole, nutrient-dense foods. Prioritize protein intake. Drink a gallon of water a day. Get your sleep. This isn’t optional; it’s part of the program.
The search for the best workout routines ends right here, right now. Stop researching and start doing. Pick a plan, attack it with everything you have, and in three months, I want you to look back and be amazed at what you’ve accomplished. Now get to work.