Gino’s Beginner 3 Day Weight Training Program
GINO CACCAVALE - NASM Certified Personal Trainer / NCEP Certified Personal Trainer / CrossFit Certified Trainer / AFAA Group Exercise Certified / IFBB Physique Pro Athlete / Technical Consultant for Muscle & Fitness Magazine / American Gladiator Champion
Why I Designed This Series
When I started bodybuilding in 1987, I had little experience and was confused where to start my journey into resistance training. Yes, I had a basic knowledge from football camp where we just squatted and benched but wanted to learn more about total body training. The 3-day workout split in this series is what helped me get started, learn the movements, and see how my physique would react.
Though all pushing and all pulling is one option, I prefer to pair push and pull exercises together in the same workout. For example, in this routine we pair Back and Triceps together with the understanding that we use our Biceps so much during a back workout, that to train them directly after, while their exhausted, would inhibit growth and shape, while training fresh Triceps is more beneficial.
The same goes for our Chest (push) and Biceps (pull) day. Since shoulders are a smaller muscle group and Legs are your largest, I pair them together. The 4th day is your day off and it’s crucial that you do not train and rest your body. This rest day combined with quality sleep is where you grow my friends Also, as in any split routine you will always train different muscles on different days.
So, say goodbye to Monday always being chest day! Workout 3 days in a row, take the 4th off and pick up with day one wherever you are in the week. Use this for about 12 weeks and then look progress with new movements and different split options.
Finally, it’s all about exploring what routine and movements work best for you. What you’ll learn from this routine about your body, your schedule and your recouperation, you apply to the next chapter as you grow and progress.
Sets and Reps
In any beginner workout, you want to warm up for at least 5 minutes with some calisthenics, walking, or a stationary bike. Start slow, concentrate on form, and keep the weight lower until you perfect the exercise.
For this series I recommend:
- 3 sets of 16, 12, 8 repetitions for all movements
- Increasing the weight slightly by 15%-20% as the repetition total decreases
- Example: 16 Reps @ 20lbs, 12 Reps @ 25lbs, 8 Reps @ 30lbs