Beginner here.
My definition of beginner is someone who has not worked out consistantly for at least 3 years.
My current program:
day 1: Squat( 3 sets 8 reps 245lbs last workout no wraps or belt), leg press, calvs
day 2: off
day 3: off
day 4: DL( 3 sets 8 reps 300lbs last workout, no straps or hooks ), barbell curls, hammer curls
day 5
ff
day 6:Standing barbell mil press(3 sets 8 reps 115 lbs last workout)
day 7: off
day 8: Bench( 3 sets 8 reps 245 lbs last workout), incline bench, dips and tries
iv managed to stay injury free. and im growing.
for a 41 yr old im happy...
i increase 5 lbs a week till i fail to get my 8 reps. i stick at the weight till i get 3 sets of 8.
Ill go back down to 5 rep sets after this cycle. then the following cycle i go up to 10 reps.
in the beginning i felt the need to do lower reps to put more poundage on the bar. now i dont give a crap about what others think...i want to stay injury free and grow....so i will change cycles each quarter.