When it comes to routines there are plenty of options and whilst different routines can and do contain the same exercises, their programming is almost always for different purposes. An athlete's routine will differ to a bodybuilder's routine which will differ to a powerlifter's routine so on and so forth. Even amongst athletes there will be different routines simply due to their given sport. Swimmers don't need muscles inasmuch as they need endurance. Weightlifters don't need endurance inasmuch as they need explosive power. You get the idea. The three areas we'll be looking at are:
In strength-training the focus is on progressive overload. You try to lift a certain weight a certain amount of times and when that becomes easy -- because your muscles have adapted to the stress placed upon them -- you increase the weight and repeat. That's progressive overload in a nutshell. Our purpose is to get strong and enjoy the spill-over from that including size increase, endurance, confidence, mobility and all the other associated health benefits.
The following recommendations are what I have found, over time, worked best for me. I believe the logic behind them is sound and the results I've experienced both tangible and applicable (to older lifters in particular). There's plenty of room for you to experiment to see what works best for you, and to discover your own preferences as in my opinion, it's pointless doing a routine you don't enjoy. Life is too short to be miserable. Don't forget to read the conclusion at page end as this too holds important information.
All good routines are based on splits and times. The time part should be obvious: how often we perform our routine. Two days a week? Three days a week? Four days a week? Splits are different as they look at "splitting" the focus on body parts over said week. The most common -- and one of my favourites -- is an upper body/lower body split. You can work back-to-back on these splits and rest body parts between. I personally never use full-body work outs as I can't afford the time. The below are the only routines I use:
Example #1
Week ONE
• Monday ------------------ Upper body
• Wednesday -------------- Lower body
• Friday --------------------- Upper body
Week TWO
• Monday ------------------ Lower body
• Wednesday ------------- Upper body
• Friday --------------------- Lower body
As you can see in example one, you work out three times per week with weekends off -- you can of course shift said routine forwards or backwards so you work out on your weekends if you wish to. It's more of a two week spread but you're pretty much hitting the same muscles twice every five days, which is the general recommendation (more about that later on). This routine is an oldy but a goody for all levels.
Example #2
• Monday ------------------ Upper body
• Tuesday ------------------ Lower body
• Thursday ----------------- Upper body
• Friday --------------------- Lower body
Simplicity personified: Monday you do upper body exercises, Tuesday your do lower body exercises, and Wednesday you do no strength-training at all. Thursday and Friday is just a repeat -- upper body/lower body -- and on weekends its family time, alcohol abuse and church.
Example #3
• Monday ------------------ Upper/lower
• Wednesday ------------- Upper body
• Friday --------------------- Lower body
Example three is more of my own hybrid which provides me with greater flexibility (I explain this in "putting it all together" further below). Have I used other routines? Sure. Do I occasionally do a routine outside of the ones above? Sure. But these are my mainstays and over time as your own experience grows, you'll develop your own preferred programs too. What's important is that you start somewhere.
The term "set" means how often we do an amount of exercises. One set means we do an amount of exercises once. Two sets means we do the same amount of exercises twice. Three sets means we do the same amount of exercises three times -- you get the idea -- whilst "reps" means how often we do said exercise within the set. For example if I am doing three sets of three reps, then I'm going to do three reps in the first set then rest; three reps in the second set and rest; and finally three reps in the last set and I'm done. The options for sets and reps are extremely broad such as:
1 (singles) ...doing one heavy squat, bench or deadlift, resting 2-3min then repeating till you achieve a specific amount
3 x 3 ...the first number is the amount of sets and the second number is the amount of reps
3 x 5
3 x 8
3 x 10 ...a common bodybuilding number of sets and reps
4 x 10
4 x 12
5 x 5
10 x 2 ...we call these "doubles" i.e. you're only doing 2
I have included the above to give you an idea of how broad the range of sets and reps can be. Note you're using the same weight straight across; in other words, for each of the above sets the weight doesn't change. Some people like to do sets and reps based on this i.e. you pick a heavy weight and do as many reps with it as you can. Then you strip x-amount of weight off and do as many reps with this as you can. You repeat this a third, fourth or fifth time it's really up to you. Like I said, there's a broad range of possibilities.
So let's keep it simple to start with: we'll do 3 x 5 or three sets of five reps with the same weight right across. That means if you were doing, say, 80kg squats you would do three sets of 5-reps at 80kg. You have to start somewhere and the only reason I'm saying 3 x 5 is because that's where I started. To be honest, it's still my favourite set/rep scheme because I prefer to do less sets with heavier weight as opposed to more sets with lighter weight. Later on you can tweak and change this but for starters, please just keep it simple and follow the 3 x 5 format.
Monday
• Benchpress 3 (5 x 30kg)
• Rows 3 (5 x 40kg)
Wednesday
• Deadlift 3 (5 x 50kg)
• RDLs 3 (5 x 30kg)
Friday
• Benchpress 3 (5 x 30kg)
• Rows 3 (5 x 40kg)
Example #1: Week TWO
Monday
• Squats 3 (5 x 50kg)
• RDLs 3 (5 x 30kg)
Wednesday
• Shoulder press 3 (5 x 15kg)
• Rows 3 (5 x 40kg)
Friday
• Squats 3 (5 x 50kg)
• RDLs 3 (5 x 30kg)
As you can see, weights are light -- or at least, are in the initial stages -- so you can learn to groove the movements. As a novice I'd stay on this program 4-6months till my confidence, strength, understanding and patterns are natural and well-rehearsed. Remember, if you're in this for life (and you should be, kemosabe) there's no rush, no pressure, no need to get everything done yesterday. Just chip away at it.
Example #2
Monday
• Squats 3 (5 x 50kg)
• RDLs 3 (5 x 30kg)
Tuesday
• Benchpress 3 (5 x 30kg)
• Rows 3 (5 x 40kg)
Thursday
• Benchpress 3 (5 x 30kg)
• Rows 3 (5 x 40kg)
Friday
• Shoulder press 3 (5 x 15kg)
• Deadlift 3 (5 x 50kg)
You're doing shoulder press/overhead press with deadlift on a lower body day but don't let that freak you out. Deadlifts work hamstrings too, so you'll be hitting hamstrings twice a week with the above. To be honest I come and go with hamstrings: sometimes I'll do RDLs religiously then go nowhere near them for months. You may have also picked up lower body exercises are placed at the beginning and ends of the week so there's plenty of recovery time between.
Example #3
Monday
• Shoulder press 3 (5 x 15kg)
• Deadlift 3 (5 x 50kg)
Wednesday
• Benchpress 3 (5 x 30kg)
• Rows 3 (5 x 40kg)
Friday
• Squats 3 (5 x 50kg)
Probably my favourite routine out of the three, the above gives me time to really focus on each exercise and leverage the best quality per session. On the Tuesday and Thursday I'll do mild cardio. Note I do zero RDLs in this routine simply because I can't be arsed. I find the recovery time is perfect and usually run this program for three weeks only, taking the fourth week off all exercise before starting again with added weight
:: CONCLUSION
Remember, what's heavy for one person is light for another and vice versa. Avoid all comparison and do your own thing. This is crucial. Now generally speaking, hitting the same muscle group twice a week works best for most people. This may be you or it may not. You may do very well hitting a muscle group once a week -- or need more focus on said musculature. Do what you're capable of. Muscle grows when we're at rest not when we're exercising. It's crucial you only do what you're capable of. Please allow yourself to take time off. If there's a rest day in the routine then rest. It's there for a reason.
You'll notice I've included no isolation movements. The reason for this is simple: are you a bodybuilder? I'm going to assume no, no you're not a bodybuilder in which case stick with the compound basics and get strong, worry about the peripheral aesthetics later if at all. I tend to think they're a waste of time but that's at your discretion. Lastly, don't program hop. Find something, anything -- even it's not here on this site -- and stick to it. Speaking of which, if you're wondering about eating programs, visit Nutrition basics for advice.