A number of "new to serious training" members have recently joined the Forum. Let's help them out by giving them your recommendations for a good entry level to novice training program for a male who wants to start or to restart regular training and who also has a family life that's important. Ideally it would include # days per week, cardio, entry level supplement recommendations, progression, and Top 5 things one should do when starting or restarting a training program. Cytrainer and Doberman posted some good stuff in the Current Training Routine topic and it led me to seek more input from the rest of you. Who knows? We may collect these and publish some or all in the start-of-year No Nonsense.

When designing a training program for a beginner or someone who wants to get back into lifting again after significant time off, it is important to begin with the basic, multi-joint, compound movements. These are the foundation of any program and will give you the most “bang for your buck” in the areas of strength building and muscular gains. Progress should be significant as far as increases in strength and stamina are concerned for the new trainee.
Progression is the key to any training plan, but especially for the beginner. Each week you should try to make progress in one (or all) of three areas:
1. Amount of weight used for that particular exercise
2. Number of reps (if you are unable to add weight, try to get one or two more reps)
3. Decreased rest times
I would recommend beginning with a 3 day per week, full body training program; incorporating mostly compound movements. Try to train M, W, and F or S. This will give you at least 1 full day rest in between workouts.
Three sets of 8-10 reps should be sufficient. Use the following program for about 12 weeks.

Bench Press 3x8-10
Barbell Row 3x8-10

Shoulder Press 3x8-10
(barbell or dumbbell)
Pull ups 3 sets to failure or as many sets as it takes to get 30

Squat 3x8-10
EZ Bar curl 3x8-10 (not a compound move, but everyone wants bigger guns)

Deadlift 3x6-8

You can do the exercises one at a time in order, completing all three sets before moving on. Or as supersets in the order they are listed (push/pull). A superset is done by as soon as you complete the first exercise, let’s say bench press, going directly to another weighted bar and doing your barbell row, only resting after both exercises are completed. Keep your rest intervals to a minimum, 2-3 minutes at most.

Take the first full day to get acquainted with the proper form and right weight for you. I would recommend trying a weight, if it is certain after about 3-4 reps you can get 10, stop. Rest shortly and add weight. The eighth rep should be difficult and you may fail before you get to ten. This is your starting weight; remember we want to be able to progress weekly. When you get all 10 reps on all 3 sets, add weight, 5lb increments should suffice. Keeping a training log is imperative to track your progression. You can use something as simple as a notebook, or search online for a preformatted training log. We have one here at Beverly, that is an excel worksheet. You can email me and I will send it to you. Make sure to record your exercise, weight and number of reps.
Cardio type and amount is really up to you. I would recommend using High Intensity Interval Training cardio sessions. You can find this type of Interval program on your favorite cardio machine, or hit the track for some sprints. I like to do a sprints anywhere from 50-100 yards and walk back to the start. If you know a place by your home that has a lot of steps, run up and walk back down. Interval training is easy to do anywhere and is proven to be the most effective for fat loss. You can keep your cardio session to 12-25 min.
After you have completed this starter program, you should have a good foundation and are prepared to use any program from our Featured Training Articles or The BI Nutrition, Training and supplement solutions.

Nutrition is going to be a big part of your overall success. Your plan can be very simple making sure to include a protein, carbohydrate, and a healthy fat at each meal. Younger trainees almost never eat enough, or have time for 5-6 meals per day. Ultimate Muscle Protein becomes an integral part of your nutrition plan. Try to incorporate at least one shake per day as an extra meal. A solid plan for any beginning trainer would look like this:
Meal 1 Breakfast
3-4 eggs any way you like, 4 oz or so of lean meat and ½ - 1 cup oatmeal

Meal 2 Snack
Ultimate Muscle Protein (2 scoops in water or milk if weight gain is a goal)
You can add peanut butter or heavy cream to boost calories

Meal 3 Lunch
Turkey or roast beef sandwich on wheat or rye w/ mustard
1 med piece of fruit
Small handful of almonds

Meal 4 Dinner
Large serving chicken, steak, fish or lean beef
1 med serving carb, baked or sweet potato or brown rice
1-2 cup green veg and/or 1-2 cups salad with vinaigrette dressing

Meal 5 Bedtime Snack
2 scoops UMP as a pudding or shake
or
1 cup low fat cottage cheese with fruit of your choice (cantaloupe is my favorite)

Try to make sure you have a meal after your training, if you know it is going to be a couple of hours before you get a whole food meal, UMP or Muscle Provider work great as a post workout meal.
You can find more in depth nutrition programs for specific goals in the The BI Nutrition, Training and Supplement Solutions Nutrition Section

Supplementation:
Basic supplementation would include:
Ultimate Muscle Protein – meal replacement or snack
Super Pak or Ultra 4 Multivitamin – everyone needs this whether training or not
Creatine Select – most proven effective bodybuilding supplement to date, strength and muscular gains
Glutamine Select – like two products in one, glutamine for recovery and immune system support and BCAA’s the foundation of muscle building.

Read more about the products listed above on the homepage, www.BeverlyInternational.com
You can see a more in depth chart with prioritized listings for specific goals in the
Easy to Use Supplement Recommendation Chart.

Good luck with your training and if you have any questions, feel free to email me at bevnut@beverlyinternational.net.
CR

Here are two workouts that should help anyone (male or female) get started or restarted on their lifting program.

Perform each set in perfect form. If you reach the top number of the rep range for each set listed increase weight for that exercise your next workout.

1. As CR stated in a previous post: your training program must be progressive in one or more of the following areas:

Amount of resistance or weight used for a particular set.
Number of reps performed with a particular weight.

The amount of Time in which a particular series of sets are performed.
2. You must improve in one of the above areas to stimulate the potential for growth.

Even with the proper stimulus growth will only occur with proper nutrition, supplementation, rest and recuperation.
3. Progression System: Use the same weight for all sets listed on a particular exercise. You can certainly do a warmup set or two, but don’t count them as part of your work sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each workout until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

1st 4 Weeks – Train 3 days per week on the following program:
Exercise
1. Standing Calf Raise 3 x 15-20
2. Leg Press 3 x 10-15
3. Stiff-Leg Deadlift 1 x 10-15
4. Seated Pulley Row 3 x 8-12
5. Bench Press 3 x 8-12
6. Side Laterals 3 x 8-12
7. Lat pushdown 2 x 8-12
8. Barbell Curls 3 x 8-12
9. Situps 1 x 25-50

Next 4 Weeks – Train 3 days per week on the entire program listed below, or break it up into two parts, exercises 1-6 on Monday and Thursday, and exercises 7-12 on Tuesday and Friday. If you break it up do at least 3 sets for each exercise.
Exercise
1. Calf Press 3 x 15-20
2. Seated Calf Machine 2 x 15-20
3. Leg Press 3-5 x 10-15
4. Stiff-leg Deadlift 1 x 10-15
5. Lat Pulldown 3 x 8-12
6. Seated Pulley Row 2 x 8-12
7. Bench Press 3 x 8-12
8. Incline Press 2 x 8-12
9. Side Laterals 3-4 x 8-12
10. Lying Triceps Ext 3-4 x 8-12
11. Dumbbell Curl 3-4 x 8-12
12. Situps 2-3 x 25-50

Nutrition Basics: The most important supplement when getting restarted is a high quality protein powder. Your goal will be to have 3 food meals and 2 protein shakes each day.

Supplements:
Essential: Ultimate Muscle Protein and Ultra 4 multi vitamins or (Super Pak);
Next Steps: Lean Out
Additive: Glutamine Select

This is the funniest thing I have ever seen, are you guys/gals listening to yourselves? You said and entry level person, they have no muscle awareness at all and your offering deadlift, squat, benchpress as beginning exercises. What about core strength, bar path, functional strength, all of these are essential to any beginner. If you have been training for at least 8 years, then you have seen the "entry level" person come and and fishing all over the bench attempting to press the bar. Is his stability, form, bar path, and functional strength good, ABSOLUTELY NOT. He/she can barely do a push up (not floor press), push up.

So the offering of these "best bang for your buck" exercises is unsound. And also bad practice as a trainer to give out exercises to those not qualified to do them.

I suggest bodyweight exercises for the first 3-4 months so the individual learns his/her body. They also learn balance, coordination, muscle awareness.

2nd I would suggest kettlebells, with slow additions of compound movements. This will allow more fat to be burned (kettlebell 20 cals per minute.

Now if you want to look like a bodybuilder, then by all means follow the other program. If you want to get in shape, then I don't suggest the above programs.

These exercise when done right are very functional and can be done and are easier than doing some exercises with their own bodyweight because certain machines and exercises make it easier to do and as the CNS adapts and their core does get stronger they will do very well with squats and deads which to me are very functional and done all the time with just minor work on how they sit and stand these 2 exercises will be extremely effective to help the newbie get in shape maybe you start the squats with bodyweight maybe in a smith machine and then slowly learn how to do deads with a trap bar with 5 lb bumper plates and they both burn cals at about the same rate as you mentioned for kettlebells which are also great to use as well.

this workout is easy to follow with a few sessions too:
Whole Body Workouts-Beginner
To be done 3 times per week
Never 2 days in a row
Larger groups done 1st followed by the smaller groups
Do the order of Legs, Chest, Back 3 sets on the 1st cycle, Then 2 sets on the 2nd round

Legs - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Leg Curls-at the gym
Leg Extensions-at the gym
Squats
Leg Presses
Lunges
Stiff Legged Deadlifts- need to get to this one yet

Chest - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Chest Press Machine-at the gym
Incline Barbell Bench Press
Incline DB presses
Flat Barbell Bench Press
Flat DB Bench Press
Cable Crossovers

Back - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Pull downs- Forward or reverse grip or V bar
Seated Rows
Deadlifts
DB Rows
Low Back Extension- Extra at the end

Shoulders - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
DB Laterals- Front, Side, or rear
Shoulder Press Machine
DB Shoulder Press
Up right Rows

Biceps - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
DB Curls
Low Pulley Curls
Barbell Curls
DB Incline Curls

Triceps - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
Lying DB Extensions or with EZ Curl Bar
Pushdowns- Forward or Reverse
Close grip Bench Press
Rope Pushdowns

Abs - Choose 2 exercises from those listed below and do 10-15 reps (2 sets)
Crunches
Bicycles
Reverse Crunches
Ball Crunches
Hover Position