Looking to workout like it’s 1960? Well come no further. Published in the mid-twentieth century, ‘The Weider System of Progressive Barbell Exercise’ was one of Joe Weider’s first attempts to introduce body-split training to the bodybuilding community. Divided into six different levels, from beginner to advanced, the Weider System adorned the walls of many old-school bodybuilding gyms.
Check out his first beginner programme below
For those unable to read the poster. This workout, aimed at the true beginner, composed of the following:
1) Barbell Bench Press, Normal Grip
2) Bent Arm Lying Lateral
3) Stiff Arm Barbell Pullover
4) Strict Barbell Curl
5) Lying Triceps Curl (extension)
6) Bent Rowing, Normal Grip
7) Bentover Lateral
8) Side Lateral
9) Forward Lateral
10) Press Down, Neck Resistance
11) Wrist Curl, Palms Down
12) Flat Footed Squat
13) Standing Calf Raise
14) Leg Raise
This full-body routine would be done until the trainee had adapted to the rigours of weight training. Although Joe regularly changed his rep/set schemes, somewhere in between 3-4 sets for 8-12 reps on each exercise was encouraged. Equally important was progressively overloading the weight as the weeks continued.
As beginner programmes go, there’s a lot to be said for it.