Your new workout routine.

I am assuming that you want to build strength and muscle. I am assuming you want to grow and not "get cut." I am assuming you want to make a change in your body composition and your well being. If I am assuming incorrectly, stop reading. This routine is designed to build muscle and strength fast. It will make you stronger and more powerful before your boyfriend gets 1/4" on his biceps. This is a simple routine. Upper/lower body splits are what most of the population will benefit most from when they start off irregardless of goals. This is not for a pure beginner, but someone familiar with weights who is just simply weak. Beginners need not do 500 sets of biceps and 700 sets of leg presses; instead, they need heavy, consistent, compound work, and hitting the same muscle 2x/week with split volume will be better for them. It's also much better when strength is the goal. Day 1: Upper Body 1) Flat bench- 4-6 sets of 4-6 reps 2) Heavy triceps - 4-6 sets of 5-8 reps 3) Barbell rows-4-6 sets of 8-10 reps 4) Rear/side/front raises-4-5 sets of 10-15 reps 5) Biceps - pick a movement and do 4 sets of whatever reps Day 2: Lower Body 1) Full squats-4-6 sets of 4-6 reps 2) Romanian deadlift-4-5 sets of 8-10 reps 3) Reverse hyperextensions, pull through's, or back raises-4-5 sets of 8-12 reps 4) Heavy Ab Work 5) Optional extra quad movement if you want "burn", but 100% not neccesary Day 3: Upper Body #2 1) Dumbell bench-4-5 sets of 8-12 reps 2) Volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) Chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) Overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) Biceps, pick one movement for 4-5 sets Day 4: Lower Body #2 1) Deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. don't deadlift every single week. For those weeks you don't, take it easy. 2) Step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) Leg curls-3-6 sets of 10-12 reps 4) Heavy abs Options: Instead of doing deadlifts on day 4, just rotate deadlifts with full squats on day 1. Then do a full rep day of hypertrophy based work on day 4. On day 1 of upper body, shrugs can be used in place of rear/side/front raises if you are lacking traps. Flat bench should be rotated with incline bench every 2-3 weeks. Floor presses are also a good option. Cheers, Mr. Moo

What's your routine, bud?

Completely different school of thought.

I would have to disagree.