This is a program designed for beginners who are new to weight lifting.
The goal of this program is to help you build a foundation of strength as you move on to more intermediate and advanced programs. If you’re in your first (6 months – 2 years) of weight lifting, this program is for you.
If you’re past the 1-2 years of weight lifting, then I recommend a more intermediate program for you.
Below are the 5 Key compound exercises this program is focused on:
- Flat Barbell Bench Press
- Barbell Squat
- Dead lift (conventional)
- Standing Barbell Press/Seated Dumbbell Press (Alternate)
- Underhand Grip Chin ups (Weighted if Possible)
- Flat Barbell Bench Press 3 x (4-6)
- Barbell Squat 3 x (4-6)
- Seated Dumbbell Press 3 x 6 or Standing Barbell Press 3 x 6
- Skull Crushers 3 x (6-10)
- Lateral Raises 4 x (10-12)
- Hanging Leg Raises 1 x (10-15) + 3 mini sets of (3-5)/ Plank (left,right,Straight)
- Deadlift 2 x (4-6)
- Underhand Grip Chin ups 3 x (6-12) (Weighted if Possible 3 x (4-6))
- Barbell Row 3 x (5-8)
- Standing Barbell Curls 3 x (6-10)
- Bent Over Rear delt Fly 4 x (10-12)
- Hanging Leg Raises 1 x (10-15) + 3 mini sets of (3-5)/Plank (left,right,straight)
You Train 3 Days per week. You Alternate between the two workouts (Workout A & Workout B) each time you train in the gym. ABA – BAB
Week 1: ABA
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 2: BAB
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
This process of Alternating ABA – BAB would continue for how ever long you run this program.
Notes on Workout A & B:
- In Workouts A & B you are starting you workouts with compound exercises, finishing with some accessory and ab work.
- In Workout A you may choose to do standing barbell press or seated dumbbell press. Pick one of them to do in your workout A. Do not do both. Alternate between seated dumbbell press and standing barbell press every 7-8 weeks.
- In Workout B, build up to doing 3 sets of 6-12 reps on underhand grip chin ups. Once you hit that goal, switch to weighted underhand grip chin up 3 x (4-6) variation.
- At the end of both workouts A & B I gave the option of Hanging leg raises or planks. Which one you choose to do, is up to you.
Resting Between Sets:
- Rest (3-5) minutes between sets on the compound exercises (first 3 exercises of workouts A & B)
- Rest 1-2 minutes on the accessory exercises. (4th & 5th exercises)
- On the Hanging Leg Raises/Plank variations Rest 15-30 between sets
- On the compound exercises consisting of 3 sets of (4-6), once you hit the desired number of sets/reps (12-18) on any given exercise, increase the weight. For example on bench press, lets say you’re doing 3 x 5. Once you hit 3 sets of 5 (15 reps total) on a given weight on the bench press, you would come back next session and increase the weight (5-10 lbs)
- Typically deadlift progression is 10-20 lbs per progression, squat is 5-10 lbs and bench press is 5-10 lbs. This slows down as you get stronger.
- Once you reach the desired sets/reps be make sure to increase the weight on your next workout session.
- Drop the total weight 10% and build back up
- Or micro load, using fractional micro plates (0.5-2.5 lbs) for smaller progression on your lifts.
- Do not make any changes to the program. Follow as is.
If you’re following this program as is, and your nutrition is dialed in properly you should see very significant results over the next 6 – 12 months. In regards to strength on your key compound exercises and improvements in overall muscular density, size and development.
Don’t wait too long, get started right away!
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Want to all about your success soon.