P
pak
Guest
I’ve had a few requests for a programme aimed at beginners; the following is a twelve week programme designed specifically for neophyte (new) trainees.
Programme Objectives
The programme will be simple yet effective.
The trainee will see fast results.
The programme can be completed in 30 minutes to an hour.
Some Basic Rules for Beginners
Do not train a muscle that is still sore from a previous workout.
Lower the weights slower than you lift them.
If you are unable to reach your target number of repetitions, use less weight. Once you are able to reach your target number, add weight. Your final rep should be difficult to complete irrespective of rep range.
Do not forget to rest. Take a day off for every two days you train.
Training Split
Mon: Chest and Triceps
Tue: Back and Biceps
Wed: Rest
Thu: Quads and Hamstrings
Fri: Shoulders, Calves, and Abs
Sat: Rest
Sun: Rest
Sets & Repetitions
Week 1-3: 3 sets, 12 reps, 60 second rest between sets
Week 4-6: 4 sets, 8 reps, 90 second rest between sets
Week 7–9: 3 sets, 12 reps, 60 second rest between
Week 10-12: 4 sets, 8 reps, 90 second rest between sets
Exercises
Chest and Triceps: -
Flat Bench Press
Incline Dumbbell Flyes
Lying Triceps Extension (Skull Crushers)
Back and Biceps: -
Wide Grip Chins (can replace with Lat Pull-down)
Dumbbell Row
Standing Barbell Curl
Quads and Hams: -
Squats
Stiff-Legged Deadlift
Dumbbell Lunge
Shoulders, Calves and Abs: -
Seated Dumbbell Press
Upright Row
Standing Calf Raise
Any abdominal exercise
Programme Objectives
The programme will be simple yet effective.
The trainee will see fast results.
The programme can be completed in 30 minutes to an hour.
Some Basic Rules for Beginners
Do not train a muscle that is still sore from a previous workout.
Lower the weights slower than you lift them.
If you are unable to reach your target number of repetitions, use less weight. Once you are able to reach your target number, add weight. Your final rep should be difficult to complete irrespective of rep range.
Do not forget to rest. Take a day off for every two days you train.
Training Split
Mon: Chest and Triceps
Tue: Back and Biceps
Wed: Rest
Thu: Quads and Hamstrings
Fri: Shoulders, Calves, and Abs
Sat: Rest
Sun: Rest
Sets & Repetitions
Week 1-3: 3 sets, 12 reps, 60 second rest between sets
Week 4-6: 4 sets, 8 reps, 90 second rest between sets
Week 7–9: 3 sets, 12 reps, 60 second rest between
Week 10-12: 4 sets, 8 reps, 90 second rest between sets
Exercises
Chest and Triceps: -
Flat Bench Press
Incline Dumbbell Flyes
Lying Triceps Extension (Skull Crushers)
Back and Biceps: -
Wide Grip Chins (can replace with Lat Pull-down)
Dumbbell Row
Standing Barbell Curl
Quads and Hams: -
Squats
Stiff-Legged Deadlift
Dumbbell Lunge
Shoulders, Calves and Abs: -
Seated Dumbbell Press
Upright Row
Standing Calf Raise
Any abdominal exercise