My First Workout Routine

My first workout routine consisted of an upper body / lower body split over a five day period alternating weeks between 3 upper body workouts and two lower body workouts one week, and 3 lower body workouts and 2 upper body workouts the following week.

2 - 3 exercises per body part

Utilizing the Pyramid Program for reps

9 reps for the first set (warmup)
6 reps for the second set (60 - 70% of my one rep max)
3 reps for the third set (80 - 90% of my one rep max)
6 reps for the second set (60 - 70% of my one rep max, same as the second set)
9 reps for the first set (warmup weight, same as the first set)

And if I could lift all three reps, while using good form, I would increase the weight the following week.

The latter evolved into a five day spit where I only worked out one body part per week but increased the exercises from 2 - 3 to 3 - 4 per body part.

In hinsight, that was probabl too much but I was 13 - 18 at the time and didn't know any better.

At least when I moved onto only working one body part a week, I did find that I recovered a lot faster, but it was still 15 - 20 set per body part none the less. (Now I would say 16 sets per body part is the max you should shoot for, for the week. Although some would say that, that is too much, and some would say that, that isn't enough, but for a natural lifter I find that, that is the most one should do for the week.)

If you are interested you can give the workout routine a try but I would only suggest a five day split and only working on one, maybe two body parts a day.

Keep in mind that progressive overload is one of the main ideas of the workout routine and if you can perform 3 reps on the third set, using good form, then you should increase the weight the following week.

Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen.

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Special shout out to my brother for he is the one who inspired the workout routine.

Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.