A Gym, Weights Based, Training Routine for Busy Beginners (Push, Pull and Squat)
- Alastair Hunt
- Oct 24, 2025
- 7 min read
Updated: Nov 25, 2025
What is a proven gym, weight training routine that works for beginners? A focus on compound movements (that use multiple muscles), conducted one after the other (a superset) to create a time efficient workout that covers most of the body part / strength bases. A mix of machines and - where possible - dumbbells, to teach my body how to balance and control weight.
This basic routine works for me at my level of training - I am an amateur, recently restarting after some time off due to a shoulder injury. This might work for you too. Seek the guidance from a professional, do your own research. In many respects this article is a follow up and further exploration of a previous article on efficient, time based workouts - albeit that article has an emphasis on bodyweight exercises.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Consult a qualified physical trainer to understand specific exercises and correct form.
Influences
While I have a keen interest in exercise physiology, I am not a personal trainer. Key influences on how I built my regimen - what exercises to do, how to do them correctly - are below. The list includes several of the better known names in exercise physiology and practice, with links to their own channels or key interviews that feature them.
Jeff Cavaliere (Athlean-X)
Menno Henselmans MsC
Dr Mike Isreatel (Renaissance Periodization),
Please note, what works for me - based on my personal goals and circumstances - may not be suitable or work for you. This interview with Dr Andy Galpin is useful to understand the principles involved...
The Routine
After a warm up, I complete 4 supersets - in order below. I will not get into the complexities of the balance of number of reps vs sets etc in this article.
To save time, the exercises are paired as 'supersets'. A superset is when you perform two exercises back-to-back with no rest in between. For each set I do anywhere between 9 to 14 repetitions, dependent on the day and how I feel. This is repeated 3 times before continuing to the next superset.
On each exercise I try to use a full range of motion and go to near failure. I write down and track every workout.
Click on the name of exercise or image to access videos / instruction on how to do them.
Superset 01
Main muscles: Lats, biceps, upper back.
Description: Builds a strong back and arms, improving pulling strength.
Main muscles: Chest, shoulders, triceps.
Description: Strengthens the upper chest and shoulders for pushing movements.
Superset 02
Main muscles: Upper back, lats, rear shoulders, biceps.
Description: Develops back strength and posture, balancing pressing work.
Main muscles: Quads, glutes, hamstrings, calves.
Description: Strengthens legs and improves balance and stability.
Superset 03
Main muscles: Shoulders, triceps, upper chest.
Description: Builds shoulder and arm strength for overhead pushing.
Main muscles: Biceps, forearms.
Description: Isolates the arms for strength and muscle tone.
Cavaliere advises that it is beneficial to do a specific biceps exercise, whereas Isreatel advises - to save time - results can also be achieved with a underhand lat pulldown. An example of the nuance of strength training. I have decided - mostly out of vanity - to include a specific biceps exercise in my routine.
Superset 04
Main muscles: Lower back (erector spinae), glutes, hamstrings.
Description: Strengthens the posterior chain by teaching controlled spinal extension and hip hinging.
Main muscles: Obliques, abs, hips.
Description: Improves core strength and rotational power. This type of 'rotational' exercise is missing from many programmes.
Duration: Completing the entire routine takes approx 1 hour, including a warm up.
Final Thoughts
This is by no means a complete or exhaustive description of how to work out in the gym - just what works for me and my current goals. In the future I will add power training to support my healthy aging goals. For best results, do your own research based on your own goals, and discuss your regimen with a physical trainer.
Why is power training important? Learn more here.
Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. If you are working out, consuming sufficient protein and getting enough sleep are vital. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.
As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
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Stay Healthy,
Alastair
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Related Resources and Studies
Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819. PMID: 39072654.
Refalo MC, Helms ER, Robinson ZP, Hamilton DL, Fyfe JJ. Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals. J Sports Sci. 2024 Jan;42(1):85-101. doi: 10.1080/02640414.2024.2321021. Epub 2024 Feb 23. PMID: 38393985.
Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. J Strength Cond Res. 2024 Jul 1;38(7):1330-1340. doi: 10.1519/JSC.0000000000004774. Epub 2024 Apr 9. PMID: 38595233.
Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.
Hermann T, Mohan AE, Enes A, Sapuppo M, Piñero A, Zamanzadeh A, Roberts M, Coleman M, Korakakis PA, Wolf M, Refalo M, Swinton PA, Schoenfeld BJ. Without Fail: Muscular Adaptations in Single Set Resistance Training Performed to Failure or with Repetitions-in-Reserve. Med Sci Sports Exerc. 2025 Apr 18. doi: 10.1249/MSS.0000000000003728. Epub ahead of print. PMID: 40249908.
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Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819. PMID: 39072654.
Behm DG, Granacher U, Warneke K, Aragão-Santos JC, Da Silva-Grigoletto ME, Konrad A. Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review. Sports Med. 2024 Feb;54(2):289-302. doi: 10.1007/s40279-023-01949-3. Epub 2023 Nov 4. PMID: 37924459; PMCID: PMC10933173.
Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, McDermott MM, Swift DL, Webel AR, Lane A; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231. doi: 10.1161/CIR.0000000000001189. Epub 2023 Dec 7. PMID: 38059362.
García-Orea GP, Rodríguez-Rosell D, Ballester-Sánchez Á, Da Silva-Grigoletto ME, Belando-Pedreño N. Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements. PeerJ. 2023 Feb 21;11:e14636. doi: 10.7717/peerj.14636. PMID: 36846453; PMCID: PMC9951798.
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Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082. doi: 10.1080/02640414.2016.1210197. Epub 2016 Jul 19. PMID: 27433992.
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Other
For functional fitness and mobility programmes, see Adam Sinicki and Ryan Hurst
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