Protein powder
A practical way to reach your daily protein, especially on busy days. Whole food works too. ISSN, 2017
DP Whey Isolate: 22 g of protein per servingTraining plans
Three plans for three stages, and the rules they follow. Each rule links to the study or guideline it comes from.
- 150 to 300 minutes of moderate activity, like brisk walking or easy cycling. Or 75 to 150 minutes of vigorous activity, like running.
- 2 or more days of strength training that works all the major muscle groups: legs, hips, back, chest, shoulders, arms and core.
The rules every plan follows
Do the big lifts first
Exercises that use several joints and large muscles (squats, presses, rows) come before smaller ones (curls, raises). ACSM, 2009
Choose the weight by reps
New lifters: a weight you can lift 8 to 12 times. Building muscle: mostly 6 to 12 reps. Maximal strength, after about 6 months of training: heavy sets of 1 to 6 reps. ACSM, 2009
Rest long enough
1 to 2 minutes between muscle-building sets. 3 to 5 minutes between heavy strength sets. ACSM, 2009
Add weight when the reps get easy
When you can do 1 or 2 more reps than the plan asks, add 2 to 10% more weight. ACSM, 2009
Add sets over time
In a review of 15 studies, more weekly sets led to more muscle growth. Schoenfeld et al., 2017a
Go heavy for strength
Heavy loads built the most strength. For muscle size, lighter loads worked as well when every set was taken to failure. Schoenfeld et al., 2017b
Plan 1: Beginner full body
For your first 2 months. 3 days a week, for example Monday, Wednesday and Friday. Days 1 and 3 are the same workout.
- 8 to 12 reps per set, 1 to 2 minutes of rest.
- Start light enough to keep good form on every rep.
- Add weight when you beat the reps by 1 or 2.
| Exercise | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
 Goblet squat | 3 × 10 | 3 × 10 | |
 Split squat | 3 × 10 each leg | ||
 Dumbbell bench press | 3 × 10 | 3 × 10 | |
 Overhead press | 3 × 10 | ||
 One-arm dumbbell row | 3 × 10 each arm | 3 × 10 each arm | |
 Lat pulldown | 3 × 10 | ||
 Romanian deadlift | 2 × 10 | 2 × 10 | 2 × 10 |
 Plank | 3 × 30 s | 3 × 30 s | 3 × 30 s |
Plan 2: Upper and lower, 4 days
When Plan 1 feels steady. Intermediate lifters train 3 to 4 days a week. ACSM, 2009 For example: upper Monday, lower Tuesday, upper Thursday, lower Friday. Rest 1 to 2 minutes between sets.
| Bench press | 3 × 6 to 10 |
|---|---|
| Barbell or dumbbell row | 3 × 8 to 10 |
| Overhead press | 3 × 8 to 10 |
| Lat pulldown | 3 × 10 to 12 |
| Biceps curl | 2 × 10 to 12 |
| Triceps pushdown | 2 × 10 to 12 |
| Back squat | 3 × 6 to 10 |
|---|---|
| Romanian deadlift | 3 × 8 to 10 |
| Walking lunge | 2 × 10 each leg |
| Leg curl | 2 × 10 to 12 |
| Calf raise | 3 × 12 to 15 |
| Plank | 3 × 40 s |
| Incline dumbbell press | 3 × 8 to 10 |
|---|---|
| Pull-up or assisted pull-up | 3 × 6 to 10 |
| Seated cable row | 3 × 10 to 12 |
| Lateral raise | 3 × 12 to 15 |
| Hammer curl | 2 × 10 to 12 |
| Overhead triceps extension | 2 × 10 to 12 |
| Deadlift | 3 × 5 to 6 |
|---|---|
| Leg press | 3 × 10 to 12 |
| Bulgarian split squat | 2 × 8 each leg |
| Hip thrust | 3 × 8 to 12 |
| Calf raise | 3 × 12 to 15 |
| Side plank | 2 × 30 s each side |
Plan 3: Strength, 3 days
After about 6 months of steady training. Each day starts with one heavy lift: sets of 3 to 6 reps with 3 to 5 minutes of rest. ACSM, 2009 The lifts after it use 1 to 2 minutes of rest.
- Leave 1 or 2 reps in the tank on heavy sets; stop a set when your form slips.
- Use a spotter or safety bars for heavy squats and bench presses.
| Day | Heavy lift | Then |
|---|---|---|
| Day 1 | Back squat 4 × 4 to 6 | Bench press 3 × 8 to 10 Row 3 × 8 to 10 |
| Day 2 | Bench press 4 × 4 to 6 | Romanian deadlift 3 × 8 to 10 Pull-up 3 × 6 to 10 |
| Day 3 | Deadlift 3 × 3 to 5 | Overhead press 3 × 6 to 8 Split squat 3 × 8 each leg |
Recovery
Adults 18 to 60 need 7 or more hours of sleep a night. CDC Add your weekly walking or cycling on lifting days or on the days in between.
- Sleep 7 or more hours a night.
- Walk or cycle about 30 minutes, 5 days a week, to reach 150 minutes.
- Eat enough protein to recover. See the protein guide.
Where supplements fit
None of these plans need supplements. Two can make them easier.
Creatine monohydrate
Raises the creatine stored in muscle, which supports short, intense efforts like lifting.* Fastest way: 5 g four times a day for 5 to 7 days, then 3 to 5 g a day. Or take 3 to 5 g a day from the start; it just takes longer to fill up. ISSN, 2017
DP Creatine Monohydrate: 5 g per scoop, one ingredientSources
General guidance for healthy adults, not medical advice. If you're pregnant or nursing, under 18, take medication, manage a health condition or haven't exercised in a long time, talk to your doctor before you start.
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Government guideline2018
U.S. Department of Health and Human Services
Physical Activity Guidelines for Americans, 2nd edition
What we use from it: 150 to 300 minutes of moderate activity a week, plus strength training on 2 or more days.
Read the source (opens in a new tab) -
Government guideline
Centers for Disease Control and Prevention
Adult Activity: An Overview
What we use from it: How the weekly activity minutes add up.
Read the source (opens in a new tab) -
Expert position stand2009
American College of Sports Medicine
Progression models in resistance training for healthy adults
What we use from it: Reps, rest times, training days and when to add weight.
Read the source (opens in a new tab) -
Research review2017
Journal of Sports Sciences
Weekly training volume and muscle growth: a review of 15 studies
What we use from it: More weekly sets led to more muscle growth.
Read the source (opens in a new tab) -
Research review2017
Journal of Strength and Conditioning Research
Low-load vs. high-load training: a systematic review
What we use from it: Heavy loads built the most strength. Lighter loads built size when every set went to failure.
Read the source (opens in a new tab) -
Government guideline
Centers for Disease Control and Prevention
About Sleep
What we use from it: 7 or more hours of sleep a night for adults 18 to 60.
Read the source (opens in a new tab) -
Expert position stand2017
International Society of Sports Nutrition
Protein and exercise
What we use from it: 1.4 to 2.0 g of protein per kg a day, in servings of 20 to 40 g every 3 to 4 hours.
Read the source (opens in a new tab) -
Expert position stand2017
International Society of Sports Nutrition
Safety and efficacy of creatine supplementation
What we use from it: How to take creatine: 3 to 5 g a day, with or without a short loading phase.
Read the source (opens in a new tab) -
Fact sheet and data
NIH Office of Dietary Supplements
Dietary Supplements for Exercise and Athletic Performance
What we use from it: A plain-language look at what research says about sports supplements.
Read the source (opens in a new tab)
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