Best Beginners Workout Routine 2020

Best Beginners Gym Workout Routine 2020

Buff Dudes 5×5 Beginner’s Gym Workout Plan: (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
Skull Crushers 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
V Grip Bent Over 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


BUFF DUDES / Fitness / Best Beginners Gym Workout Routine 2020


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

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35 Responses

  1. Happy New Year! We're starting off with our "Beginner's Stage" from our SUPERHERO PLAN ( GRAB IT HERE: ) and will be going through each stage week by week. If you're following along, good luck! And feel free to make suggestions on what content you'd like to see in the series. STAY BUFF. -Hudson & Brandon

  2. I don't have enough room in my basement to lift a barbell overhead. Can the same effect be achieved if I sit down? Also I am limited with my rack, it's not very good. I got it at Walmart so use your imagination…

  3. pol says:

    Happy new year buffs,keep up.

  4. JAMES √ says:

    Guys isnt this too much volume? Because compared to classic 5×5 for example deadlift have only 1 workout set and each workout have only 3 compound exercices. What do you think guys is this modified 5×5 better for beginners than classic 5×5?

  5. Braedon1441 says:

    Hey guys! Love the video and can’t wait to pick up the plan! Are you guys eating at a surplus, deficit, or maintenance for this plan?

  6. mmmm…… what about a dumbbell 5×5?

  7. Jimmy Carter says:

    Just bought your Superhero plan! I'm excited to start off the New Year getting buff!

  8. What about deadlift? No love? 🙁

  9. Varun Raikar says:

    I have slipped disc L4-L5-S1 can I perform this routine?

  10. Andres Cruz says:

    If it's .7 grams of protein per body weight how much protein would I need if I'm 165?

  11. ZaroSports says:

    Heck yeah lets keep it simple!! great work!

  12. Bruce Petrie says:

    Yes welcome back buff dudes. .. new year same buff dude tude

  13. I assume , but a true beginner may not, is that there are warmup and work-up sets before you hit your 5×5 'working' weight. For instance on squats it may roll like this for me: Empty bar x 10; 135 x 8, 185 x 5, 225 x 5, 275 x 1, 315 x 1, THEN 275 x 5 x 5. I think the work-up sets are as important as the main sets.

  14. There are actually 5 metal bands named Skull Crusher or Skullcrusher:

    The band from Austria plays Death Metal
    The band from Netherlands plays Speed Metal
    The band from Thailand plays Black/Thrash Metal
    The band from Colombia plays Death/Thrash Metal
    The band from Sweden also plays Death/Thrash Metal

    No idea what their workout routines are though…

    One thing you don't mention in these videos is how much weight you're using for each exercise. I know it's going to be different for each person, but I'd like to know the relative weights involved so I know about what to shoot for. (I know what I can press, so if you press 3x what I can, I know that dividing what you use for a different exercise by 3 to get to about the right range.) And yeah, I think too much… 😉 =)

  15. This is a crazy amount of volume for a beginner. I would advise beginners just follow the starting strength protocol.

  16. MarkoJ says:

    1:57 charape kupio na buvljaku

  17. Sebastian p says:

    Happy new year buff family

  18. What % of 1RM should I work with?

  19. I think a guide to how buff dudes and girls can help lost souls in the gym in January

  20. Der Jupp says:

    There is only one Dude who was buff.
    And this is Buff Bagwell.

  21. Häijy Velho says:

    Thank you, for a very good plan that you can do with dumbbells and barbell only! I hate using gym "machines", and workout at home a lot more, equipped with dumbbells and a bench + barbell only. Guess with the calf raises I'd do it holding dumbbells on my thighs, or switch it up for something else. I think I'll stick with this plan for a while. I'm coming back after a bit of a break / lazy phase in weight training.

  22. Another amazing video.
    Ouch @ 17:01 though 😜

  23. In your Superheroes program videos do you think you might be able to discuss how to do some of the supersets/circuits in a way that minimizes the amount of equipment/space you are using?

  24. I never knew JP Sears and David Harbour did workout videos.

  25. Just took 2 weeks off. This is just what I needed. You guys are awesome!!

  26. Happy new years buff dudes keep up the work so we can be even more buffed this year 🙂

  27. Bicep curls—> FIRE-ARM'S SHOOTING

  28. Well Megadeth's Head Crusher is close enough while doing skullcrushers if there's not a band called skullcrushers.
    Edit: Actually there might be a band called Skull Crusher which is apparently Austrian death metal band.

  29. Don Corleone says:

    What brand beanie is Brandon wearing?

  30. Kris Ross says:

    I also call squats "ass blasters" lol

  31. If the beginners find these guys they really dont know how much they lucked out

  32. I've been doing the super hero workout for a week now. I love it so far. First time deadlifting in 6 months

  33. Cody Chen says:

    You should add calf raises to the 5X5 as a bonus exercise, so you can hit EVERY muscle

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