You are a beginner if you cant bench 100kg, squat 140kg and dead lift 180kg. I dont care what your body weight is, get bigger, its why your lifting. Body weight is not an excuse.

The piss-weak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something.

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
DL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

If you've been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

Just because something is free doesn't mean its useful.

This is a example of a ptc workout its known to work especially if your new to the bodybuilding world.