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
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 recuperation, you apply to the next chapter as you grow and progress.
Sets and Reps
- 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