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jbn
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Introduction:
Below you will find a basic training program designed to help a beginner achieve a solid foundation. This will give a beginner a good start towards their journey in meeting their goals and expectations. At first, they will just get into the routine of working out the full body.
Later, split training will be used to focus on specific muscle groups.
Trainees should train in the 65-85% of their 1RM for maximum strength and hytrophy gains.
Weeks 1-3
Strength Training
The following exercises are to be performed in a circuit fashion on Monday, Wednesday and Friday.
Exercise/Reps/Sets
Squat or Leg Press/10-15/1-2
Incline Bench Press/10-15/1-2
Leg Curls/10-15/1-2
T-Bar Row/10-15/1-2
Standing Calf Raises/10-15/1-2
DB Shoulder Press/10-15/1-2
Crunches/20/1-2
Seated DB Curl/10-15/1-2
Back Extension/15/1-2
Cable Pushdowns/10-15/1-2
Aerobics:
Tuesday/Thursday: 20-45 minute moderate run/jog/bike
Saturday: 30-second jog/30-second sprint for 5 minutes total
Weeks 4-9
Strength Training
For this mesocycle we will use the following split and exercises.
Mesocycle split:
Monday: Quads, Hamstrings, Calves
Wednesday: Pecs, Biceps, Abs/Lower Back
Friday: Back, Triceps, Shoulders
Exercises/Reps/Sets
Monday
Squat/8-10/4
Stiff Leg Deadlift/8-10/4
Leg Extension a1/12/2
Leg Curls a2/12/2
Seated Calf Raises/10/2
Standing Calf Raises/12/2
Wednesday
Incline Bench Press/8-10/4
Pec Deck/12/2
Preacher Curls/10-12/2
Russian Twist/8/3
Back Extension/10/3
Friday
Pull-up/8-10/4
Cable Rows/8-10/3
Lying Tri Extensions/8-10/3
DB Shoulder Press/8-10/2
Lateral Raises/8-10/2
Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises immediately followed by the a2 exercise. Repeat until you have completed all the listed sets before moving onto the next exercise.
Aerobics:
Tuesday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week
Thursday: 30 to 45 minute jog/run/bike
Saturday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week
Below you will find a basic training program designed to help a beginner achieve a solid foundation. This will give a beginner a good start towards their journey in meeting their goals and expectations. At first, they will just get into the routine of working out the full body.
Later, split training will be used to focus on specific muscle groups.
Trainees should train in the 65-85% of their 1RM for maximum strength and hytrophy gains.
Weeks 1-3
Strength Training
The following exercises are to be performed in a circuit fashion on Monday, Wednesday and Friday.
Exercise/Reps/Sets
Squat or Leg Press/10-15/1-2
Incline Bench Press/10-15/1-2
Leg Curls/10-15/1-2
T-Bar Row/10-15/1-2
Standing Calf Raises/10-15/1-2
DB Shoulder Press/10-15/1-2
Crunches/20/1-2
Seated DB Curl/10-15/1-2
Back Extension/15/1-2
Cable Pushdowns/10-15/1-2
Aerobics:
Tuesday/Thursday: 20-45 minute moderate run/jog/bike
Saturday: 30-second jog/30-second sprint for 5 minutes total
Weeks 4-9
Strength Training
For this mesocycle we will use the following split and exercises.
Mesocycle split:
Monday: Quads, Hamstrings, Calves
Wednesday: Pecs, Biceps, Abs/Lower Back
Friday: Back, Triceps, Shoulders
Exercises/Reps/Sets
Monday
Squat/8-10/4
Stiff Leg Deadlift/8-10/4
Leg Extension a1/12/2
Leg Curls a2/12/2
Seated Calf Raises/10/2
Standing Calf Raises/12/2
Wednesday
Incline Bench Press/8-10/4
Pec Deck/12/2
Preacher Curls/10-12/2
Russian Twist/8/3
Back Extension/10/3
Friday
Pull-up/8-10/4
Cable Rows/8-10/3
Lying Tri Extensions/8-10/3
DB Shoulder Press/8-10/2
Lateral Raises/8-10/2
Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises immediately followed by the a2 exercise. Repeat until you have completed all the listed sets before moving onto the next exercise.
Aerobics:
Tuesday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week
Thursday: 30 to 45 minute jog/run/bike
Saturday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week