This workout is for people of any fitness level who want to build muscle as fast as possible. If you also want to lose body fat, do some form of cardio for 40 minutes on the off weight training days. The most important thing in a workout program is to see results to keep you motivated so you continue to work out. You do this workout every other day for 12 weeks.
For the first 4 weeks do 3 sets of 8 to 10 reps of the exercises, use enough weight so that you can only do 8 to 10 reps per set. After each set rest for 45 seconds before the next set.
For the second 4 weeks do 4 sets of each exercise with 8 to 10 reps, and rest for 30 seconds between sets. Make sure you increase the weight as needed to make sure you can only just get to 8 to 10 reps
For the last 4 weeks do 5 sets of each exercise with 8 to 10 reps and rest for 30 seconds between sets. Keep increasing the weight as needed. You should also change the order of the exercises in the workout every couple of weeks just to keep variety in your muscle movements.
If you want to continue this workout past the 12 weeks, pick a different compound movement exercise for the main muscle groups and use the same format. After you finish 6 weeks of that program come back to these exercises and start the 12 weeks over again. These exercises are the top exercises that you can do to get the most out of your workout because you are using multiple muscle groups in each exercise.
Start with squats, use enough weight so you’re straining hard by the end of the set.
Exercise 2 is the Bench Press, use enough weight but not too much, make sure you can get to 8 reps.
Exercise 3 is pull-ups. If you can’t do real pull-ups, use a stool to help you up and lower yourself slowly for your reps until you can do them without help.
Exercise 4 is dips. You can do these, as bench dips if you have don’t have equipment available for regular dips.
Exercise 5 is bent over rows. Do with a barbell or dumbbells. You can do them one arm at a time or both.
Exercise 6 is the overhead press or military press. You can do these with a barbell or dumbbells as well. Be careful not to bend your back forward as your doing these, you can do them seated on an incline bench to keep your back out of the lift.
The final exercise is the bicycle crunch, this one is different, do 3 sets of 25 to 30 reps.
If you stick with this workout, you will notice results quickly, once you see the results you will want to keep on working out. Diet is also very important in building muscle, make sure you get enough protein in your diet or you won’t gain muscle. Let me know your results after you give it a try.