After I broke down what makes a great beginner weight lifting program, I had dozens of people ask for examples. Sure, it’s great to talk about squatting and hinging and progressive overload, but what do all those things mean?

In other words: which beginner lifting programs actually work?

Here I take a look at 5 of the most popular beginner lifting programs. First, I’ll show the program. Then I tell you the good and bad of each program, giving an overall grade and suggesting some changes to make them better.

These are the 5 lifting programs:

• Starting Strength (SS)
• Ice Cream Fitness 5×5 (ICF 5×5)
• Pull Push Legs (PPL)
• NerdFitness Beginner Bodyweight Circuit
• Westside for Skinny Bastards (WS4SB)

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How do you know if a workout is good? You don’t want to waste time on bad workouts.

This one-page cheat sheet will show you the most effective type of exercises, the principle that leads to workout success, and the six crucial parts of a balanced exercise routine.

Send me the cheat sheet

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All these lifting programs can be useful. The information in this article will help you find the lifting program that gets you results.

Starting Strength Review

Starting Strength (SS) may be the most popular beginner weight lifting program on the planet. First released in a book by Mark Rippetoe, the program focuses heavily on the main lifts in powerlifting. If powerlifting is something that interests you, this is a popular beginner powerlifting program.

The program is simple: 2 different workouts done 3 days a week.

(I know the videos are a little long. Especially for these primary exercises, form is important. Set aside some time to watch. It doesn’t have to be all at once!).

Workout A	Workout B
3×5 Squat	3×5 Squat
3×5 Bench Press	3×5 Overhead Press
1×5 Deadlift	5×3 Power Cleans (can be substituted with Barbell Rows)

The Good

The Starting Strength routine is incredibly simple and easy to understand. It has only 5 exercises to learn, and tells you exactly how much weight you should use each session. The time commitment is present, but it far from extensive.

The progression of the program is easy and logical: start light and add 5lbs a session. The credibility is high – Rippetoe is a renowned strength coach and you will quickly see yourself getting stronger.

Unlike a lot of beginner weight lifting programs, you won’t find yourself exhausted after your first session (which makes you more likely to continue).

The program is basically balanced in terms of the major movements. It has squat, hinge, push, and pull movements.

The Bad

The program is simple, but it throws you into squats and deadlifts very quickly. Frankly, most people don’t have the mobility and balance to squat and deadlift effectively on their first gym session.

I see a lot of people on SS adding too much weight before they’ve mastered the movements, limiting their progress and risking injury. Newcomers are often intimidated by squats and deadlifts, and this program does nothing to fix that.

In addition, Starting Strength has no unilateral or core exercises. Squats and deadlifts are not enough to work your core and improve your posture. The program would benefit from including some specific core work. Single-arm and single-leg exercises are important to maintain balance on both sides of your body, but the program misses those as well.

SS does have a pretty balanced mix of movements, but some people don’t like the emphasis on the lower body. You won’t do that much upper body work on Starting Strength, so you might want a different program if that’s part of your goals.

Finally, I hesitate to recommend a program that has 6 sets of squats for every 1 set of hinge. Deadlifts can be super tiring, but I still like having more opportunities to practice them in beginner programs.

The Grade – B+

My Starting Strength review? The Starting Strength routine stands out because of its simple, clear progression. It takes the absolute simplest approach to progress, and for that reason it can be easier to stick to and get results with than other programs.

However, the actual exercises you do in SS may not be the best. They do have the key emphasis on compound movements, but they are missing core work, unilateral work, and work that helps you practice deadlifts/back squats.

Starting Strength is more of a beginner powerlifting program than a general-purpose full-body workout routine.

Ice Cream Fitness Review

Jason Blaha developed Ice Cream Fitness (ICF) 5×5 to add more upper body work to similar 3×5 and 5×5 beginner programs. Because Starting strength is really a beginner powerlifting program, it doesn’t put a ton of emphasis on building muscle in your upper body.

Ice Cream Fitness is similar to Starting Strength (and the related Stronglifts), with a few changes designed to increase the muscle gains in your upper body (as the joke sometimes goes, Starting Strength makes you look like a T-rex: big legs, little arms).

As with SS, you’ll do 2 workouts, 3 times a week. A lot of the exercises in Ice Cream Fitness are the same as Starting Strength.

Workout A	Workout B
5×5 Squat	5×5 Squat
5×5 Bench Press	1×5 Deadlift
5×5 Barbell Row	5×5 Standing Press
3×8 Barbell Shrug	5×5 Barbell Row (10% lighter than Workout A)
3×8 Tricep Extension	3×8 Close Grip Bench
3×8 Barbell or Incline Curls	3×8 Barbell or Incline Curls
2×10 Hyperextensions with Plate	3×10 Cable Crunches
3×10 Cable Crunches

The Good

If you thought the Starting Strength routine was missing upper body exercises, you won’t think the same about Ice Cream Fitness.

ICF 5×5 focuses on the major compound lifts and linear progression, but adds some supplementary exercises for your upper body. It includes all the major movement categories, including some core exercises.

The Bad

ICF 5×5 is long.

These workouts are going to take a long time. 5×5 takes a lot longer than 3×5, and you have more exercises to learn as well. The higher complexity and time commitment makes it less likely that a beginner will stick to it.

Like Starting Strength, Ice Cream Fitness suffers from a lack of unilateral exercises. It also has WAY more squatting than hinging – the ratio is now 10 to 1 – and still throws you into squats and deadlifts without any preparation.

ICF does have core work, but only one exercise based on the anterior (front) core. I’d like to see more isometric core work that includes the other kinds of core training.

Finally, the increased number of exercises and sets means that it takes more to recover and progress on this program. You’ll need to commit to eating and sleeping a lot or you’ll start to stall.

The Grade – B

If you’re ready for the time commitment, Ice Cream Fitness offers more upper body work than the similar Starting Strength. It’s perfectly fine as a beginner weight training program. But it also takes a long time and doesn’t solve the bigger problems that Starting Strength has, so you may consider looking elsewhere.

Pull Push Legs (PPL Workout) Review

There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters.

Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. You’ll repeat 3 workouts 2x each.

Pull	Push	Legs
Deadlifts 1×5+/Barbell Rows 4×5, 1×5+ (alternate)	4×5, 1×5+ Bench Press/4×5, 1×5+ Overhead Press (alternate)	2×5, 1×5+ Squat
3×8-12 Pulldowns OR Pull-ups OR Chin-ups	3×8-12 Overhead Press/3×8-12 Bench Press (opposite of first exercise)	3×8-12 Romanian Deadlift
3×8-12 Seated Cable Rows OR Chest Supported Rows	3×8-12 Incline Dumbbell Press	3×8-12 Leg Press
5×15-20 Face Pulls	3×8-12 Triceps Pushdowns superset with 3×15-20 Lateral Raises	3×8-12 Leg Curls
4×8-12 Hammer Curls	3×8-12 Overhead Triceps Extensions superset with 3×15-20 Lateral Raises	5×8-12 Calf Raises
4×8-12 Dumbbell Curls

The Good

The PPL lifting program covers your bases on all the major movements except core work. Unlike with SS and ICF, you have a good ratio of squatting to hinging because of the inclusion of Romanian Deadlifts.

There is also plenty of opportunity to train upper body (more than you can with Starting Strength).

The program naturally focuses on linear progression and compound exercises, which are the two most important factors to success. Add 5lbs to the first lift of each session (10 for deadlifts) and you will eventually progress.

PPL lifting programs have the added benefit of splitting workouts into pushing and pulling. In a beginner weight training program, it’s common to see too much pushing and not enough pulling, which PPL handles pretty well.

This program does require you to be in the gym a lot, but that comes with some benefits.

From a habit-forming perspective, it’s easier to consistently do a small thing than it is to do a large one less often. Although you’ll be in the gym 6 times a week, each gym session will be shorter than the ones you see in other programs. Depending on your schedule, you might find that appealing.

The Bad

Unfortunately, being in the gym this often can also be a bad thing. If you aren’t sure you have 6 days a week to commit, this program might not be for you. The program also has a lot of exercises to learn.

I’m not a huge fan of the fact that the program gives you the option to go past 5 reps on your final sets. As a beginner, I’d like to see you stick to clearly defined ranges.

As with other beginner programs, this program tosses you right into squats and deadlifts without any preparation. I do like the inclusion of RDLs, as it lets you practice the hinging movement.

The program is also missing unilateral work and core work, but unlike other programs I think that problem can be fixed with some quick changes. Here’s one way to change the program:

Pull	Push	Legs
Deadlifts 1×5/Barbell Rows 5×5 (alternate)	5×5 Bench Press/5×5 Overhead Press (alternate)	3×5 Squat
3×8-12 Pull-ups	3×8-12 Overhead Press/3×8-12 Bench Press (opposite of first exercise)	3×8-12 Romanian Deadlift
3×8-12 Chest Supported Rows	3×8-12 One-arm Incline Dumbbell Press	3×8-12 Bulgarian Split Squat
3×8-12 Standing One-arm Cable Rows	3×8-12 Triceps Pushdowns superset with 3×15-20 Lateral Raises	3×8-12 Single-leg Hip Thrust
5×15-20 Face Pulls	3×8-12 Overhead Triceps Extensions superset with 3×15-20 Lateral Raises	5×8-12 Calf Raises
4×8-12 Dumbbell Curls	3×10 Deadbug (can be weighted)	3×10 Pallof Press

Swapping in some unilateral exercises and adding a couple of core exercises makes the program much stronger, in my opinion.

The Grade – B+/A-

Curious why this program is so effective? This one-page cheat sheet shows you how to figure out if an exercise routine will get you results.

6 shorter sessions may or may not be better than 3 longer ones. I like the idea, working out more regularly can help make an exercise habit stronger.

The lack of unilateral exercises and core exercises is worrying to me, but that problem can be fixed with some minor tweaking to the supplementary exercises of each day.

The program has a lot of exercises and tosses you immediately into squats and deadlifts, which is why it doesn’t get full marks. Still, it’s a solid beginner weight lifting program.

NerdFitness Bodyweight Circuit Review

Nerd Fitness is one of the most popular fitness websites around. The beginner bodyweight circuit is the place where many “Rebels” (followers of Nerd Fitness) start.  

You’ll do this for an unspecified number of days per week. Do exercises back to back with no rest, 2-3 times.

Nerdfitness Beginner Bodyweight Circuit

20 Bodyweight squats

10 Push Ups

20 Walking Lunges (without weights)

10 Dumbbell Rows

15 second Plank

30 Jumping Jacks

The Good

This program is incredibly accessible.

This is the shortest and simplest program on the list. It probably won’t take longer than 20 minutes, the exercises used are simple, and you can do it without having much equipment.

All the exercises are compound exercises, and there are exercises for every movement except hinge.

The Bad

The lack of hinging is something that concerns me, but that’s easily fixed by adding 15 glute bridges to the end of the circuit.

More concerning is that this program has no means of progression. You can add more circuits, but you’re quickly going to stop seeing more benefits.

The Grade – C/A

This program isn’t great for progressing over the long term. But it also isn’t supposed to be.

The lack of hinging and progressive overload means that this program is not a long term solution. However, the program is so incredibly accessible that it makes a great gateway to exercise.

This is the easiest routine on this list to stick to. It’s a great routine to work on your exercise habit and practice motivating yourself to exercise.

You will want to switch to another routine to get results, but (if you add in those 15 glute bridges!) the NerdFitness Bodyweight routine is a good place to start.

Westside for Skinny Bastards (WS4SB) Review

I’m not the biggest fan of the name, but Westside for Skinny Bastards by Joe DeFranco is the real deal. Inspired by the programs of the famous Westside Barbell, WS4SB is modified for new lifters.

This is a 4-day/week program that has you alternating upper and lower body exercises. Here’s the basic template:

Max-Effort Upper Body	Dynamic Effort Lower Body	Repetition Upper Body	Max-Effort Lower Body
Max Effort Exercise	Jump Training	Repetition Exercise	Max Effort Exercise
Supplemental Exercise	Unilateral Exercise	Vertical Pulling/Rear Delt Superset	Unilateral Exercise
Horizontal Pulling/Rear Delt Superset	Hip Extension	Lateral Delts	Hamstring/Posterior Chain Movement
Traps	Weighted Abdominals	Traps/Arms Superset	Ground-based Abdominal Circuit
Elbow Flexor Exercise		Grip Exercise

Right off the bat you’ve probably noticed that this template doesn’t include specific exercises. Rather, DeFranco sets up the program so that you can choose the exercises you prefer. You can see the full range of options on his website, but I’ll also be providing you with specific programs.

The Good

In terms of the types of exercises used, Westside for Skinny Bastards is the best on the list. There are exercises for every movement pattern, unilateral exercises, exercises with a variety of rep ranges, and exercises to focus on weak areas of your body.

This program even goes a step further than most. I have concerns about the ratio of squatting to hinging in most beginner programs, but this program includes hip extension and posterior chain exercises (both hinges) in addition to the main exercises.

The ratio of pushing to pulling is fine in most decent programs, but this program goes further, clearly differentiating between horizontal and vertical pulling.

This program includes abdominal work, and work for body parts that might fall behind (like the rear and lateral delts). It has an excellent mix of a focus on compound exercises and supplementation with isolation exercises for aesthetics and injury prevention.

Finally, the ability to switch exercises in each category helps out those that want variety in their workouts.

The Bad

Westside for Skinny Bastards is a little tricky to follow. I don’t like that the program has so many different exercise options, as I think it leads to analysis paralysis in new lifters. For that reason, I’ve provided specific programs using this template a bit further down.

WS4SB is decently complex, with 5-6 exercises per day. It can be a little tricky to follow for that reason. Still, I do encourage you to stick with it – learn the exercises once and you’ll know them for the rest of your life.

In terms of exercises, I don’t like that the program makes you choose between squats and deadlifts (I’ve addressed this in my version).

WS4SB is also somewhat time consuming, with 4 moderately long sessions a week. Personally, I think a 4-day split that alternates upper and lower body exercises is ideal for beginners, but you may not have the time to commit.

The Grade – A-/A

Curious why this program is so effective? This one-page cheat sheet shows you how to figure out if an exercise routine will get you results.

Westside for Skinny Bastards is an excellent beginner program, but I have two major concerns: there are too many exercises to choose from and the system for progression is unclear.

Fortunately, both of these problems can be fixed by having someone else fill in the template. Even better, the template is such high quality that it allows for tweaking.

With that in mind, I’ve made a 12 week program that’s broken into 3 phases (each 4 weeks long). This program lets you practice hinging and squatting before doing the big exercises like back squats and deadlifts. It should also give you some nice variety, while still being carefully focused.

My 12-Week WS4SB Program

First, let’s address progression. In each week, I want you to add weight to the first exercise of every workout. If you benched 100 pounds last week, you should do 105 pounds this week.

For exercises after that, pick a weight that lets you just barely complete all your assigned reps. You’ll notice some exercises have a rep range, like 8-12. When you can do 12 reps with a weight, it’s time to go up weight.

Here’s my version of WS4SB.

Phase 1 – Preparation

This phase focuses on getting you stronger and preparing you for the tricky major lifts.  

Max-Effort Upper Body	Dynamic Effort Lower Body	Repetition Upper Body	Max-Effort Lower Body
3×5 Bench Press	3×5 Goblet Squats	4×12-15 DB Bench Press	3×5 Sumo Deadlift (light weight)
2×15-20 Push-ups (incline if too hard)	2×8-10 DB Step-ups	3×8-12 Lat Pulldowns Superset3×8-12 Face Pulls	3×6-12 DB Reverse Lunge
3×8-12 Chest Supported Row Superset 3×8-12 Face Pulls	3×8-12 Pull-throughs	4×8-12 DB Lateral Raise	3×8-12 Pull-throughs
3×15 DB Shrugs	4×10-15 Hanging Leg Raises	3×8-10 DB Shrugs Superset 3×8-10 DB Curls	2 Circuits, 15 reps/exercise: Russian Twist, Deadbug, V-Up, Supine Bridge
3×8-15 DB Curls

Phase 2 – Performing

You’re ready to start doing some bigger exercises.

Max-Effort Upper Body	Dynamic Effort Lower Body	Repetition Upper Body	Max-Effort Lower Body
3×5 Bench Press	3×5 Front Squats	4×12-15 DB Bench Press	3×5 Conventional Deadlift (light weight)
2×15-20 Incline DB Bench Press	2×8-10 DB Step-ups	3×8-12 Lat Pulldowns Superset3×8-12 Face Pulls	3×6-12 DB Walking Lunge
3×8-12 DB Chest Supported Rows Superset 3×8-12 Face Pulls	3×8-12 Romanian Deadlift	4×8-12 DB Lateral Raise	3×8-12 Romanian Deadlift
3×15 Barbell Shrugs	4×10-15 DB Side Bend	3×8-10 Barbell Shrugs Superset 3×8-10 Barbell Curls	2 Circuits, 15 reps/exercise: Russian Twist, Deadbug, V-Up, Supine Bridge
3×8-15 Barbell Curls

Phase 3 – Adding Weight

You should have enough practice and strength to start adding more weight to squats and deadlifts. Keep adding weight every session.

Max-Effort Upper Body	Dynamic Effort Lower Body	Repetition Upper Body	Max-Effort Lower Body
Work up to ONE heavy set of 3-5 rep Bench Press	3×5 Back Squats	4×12-15 Incline DB Bench Press	1×5 Conventional Deadlift
2×15-20 DB Bench Press	2×8-10 DB Step-ups	3×8-12 Chin-ups (assisted if necessary) Superset3×8-12 Face Pulls	3×6-12 DB Bulgarian Split Squat
3×8-12 One-arm DB Rows Superset 3×8-12 Face Pulls	3×8-12 Romanian Deadlift	4×8-12 DB Lateral Raise	3×8-12 Romanian Deadlift
3×15 Barbell Shrugs	4×10-15 DB Side Bends	3×8-10 Barbell Shrugs Superset 3×8-10 Triceps Push-down	2 Circuits, 15 reps/exercise: Russian Twist, Deadbug, V-Up, Supine Bridge
3×8-15 Barbell Curls

You’ll notice that the supplementary exercises don’t change that much across each phase. Some change so that you’re still progressing to more difficult exercises, but I don’t want you to have to learn new exercises every week.

At the end of these 12-weeks you should be able to make your own program using the WS4SB template. You’ll also be prepared to do most movements or go to another program.

Conclusion – Which Beginner Lifting Program Should I Choose?

Your choice of program is, of course, yours. I’ve broken down 5 of the most common beginner lifting programs to give you an idea of what works and what doesn’t.

If I had to start from scratch using these lifting programs, I would start with the NerdFitness Bodyweight Circuit to build up an exercise habit. After 2-4 weeks I would switch to Westside for Skinny Bastards.

At the same time…people have had success on all of these lifting programs. At the end of the day, you’ll want to pick the program that you can stick to consistently.

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How do you know if a workout is good? You don’t want to waste time on bad workouts.

This one-page cheat will show you the most effective type of exercises, the principle that leads to workout success, and the six crucial parts of a balanced exercise routine.

Send me the guide

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