Weider 1954 Beginner Workout

Background

This vintage workout for beginners is from Joe Weider's 1954 booklet "The Science of Pregressive Barbell and Dumbbell Exercises".

Purpose

What is the purpose of this routine? What is it designed to accomplish? Strength? Bulk? Sports conditioning?

Exercises

Day 1

Exercise Name Recommended Starting Weight Month 1 Sets Month 1 Reps Month 2 Sets Month 2 Reps Month 3 Sets Month 3 Reps
Bench Press (Normal Grip) 35 lbs. 1 6 2 6 2 5, 9
Bent Arm Laterals 10 lbs. 1 6 2 6 2 5, 9
Stiff Arm Pullover 25 lbs. 1 6 2 6 2 5, 9
Strict Barbell Curl 25 lbs. 1 6 2 6 2 5, 9
Triceps Curl 25 lbs. 1 6 2 6 2 5, 9
Bent Over Rowing (Normal Grip) 25 lbs. 1 6 2 6 2 5, 9
Bent Over Lateral 5 lbs. 1 6 2 6 2 5, 9
Side Lateral 5 lbs. 1 6 2 6 2 5, 9
Forward Lateral 5 lbs. 1 6 2 6 2 5, 9
Press Down, Neck Resistance Exercise 0 lbs. 1 6 2 6 2 5, 9
Knee Wrist Curl (Palms Down) 25 lbs. 1 6 2 6 2 5, 9
Flat Footed Squat 35 lbs. 1 6 2 6 2 5, 9
Standing Calf Raise 35 lbs. 1 6 2 6 2 5, 9
Leg Raise 0 lbs. 1 6 2 6 2 5, 9

Day 2

Exercise Name Recommended Starting Poundages Month 1 Sets Month 1 Reps Month 2 Sets Month 2 Reps Month 3 Sets Month 3 Reps

Day 3

Exercise Name Recommended Starting Poundages Month 1 Sets Month 1 Reps Month 2 Sets Month 2 Reps Month 3 Sets Month 3 Reps
  • Train 3 times a week.

Training Protocol

  • Go to failure or not?
  • How much time between sets?
  • Supersets? Pyramiding?
  • Other special instructions?

Training Schedule

  • How many/which days per week?
  • Does it change after so many days/weeks?
  • How many rest days?
  • How many weeks/months to do routine?
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