With the new year well under way our training facility has been lucky enough to have a lot of new members joining the THINK family. New year resolutions are giving new and existing members the extra motivation to get to the gym and chase their goals.
Knowing where to start and exactly what to do to achieve those goals can very scary and at times a little overwhelming. I have put together a strength training program for anyone who is a little lost or unsure where to start when it comes to strength training.
I have designed this program with 5 training days and 2 rest days. Before each session make sure you perform a 10-15 min warm up. Warm up should include a form of cardio (rower or bike) mobility, miofacial release (foam roller or massage ball) and specific movement payments that mimic the session movements.
Day 1. Lower body program
| Exercise | Week 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | |
| 1ADB Goblet Squats | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 123.1.2 | 3 x 123.1.2 | 3 x 103.1.1 | 3 x 103.1.1 | 3 x 83.1.0 | 3 x 83.1.0 |
| 1BSingle leg bridges | SetsxRepsWeightTempo | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 |
| 2ADB Bulgarian lunge | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 123.1.2 | 3 x 123.1.2 | 3 x 103.1.1 | 3 x 103.1.1 | 3 x 83.1.0 | 3 x 83.1.0 |
| 2BFitball Hamstring curls | SetsxRepsWeightTempo | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 | 3 x 151.1.2 |
| 3ADBStep ups | SetsxRepsWeightTempo | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 122.1.2 | 3 x 122.1.2 | 3 x 102.1.2 | 3 x 102.1.2 | 3 x 82.1.2 | 3 x 82.1.2 |
| 3BPlank | SetsxRepsWeightTempo | 3 x 45-60sec | 3 x45-60 sec | 3 x 60-75 sec | 3 x 60-75sec | 3 x 90+ sec | 3 x 90+sec | 3 x Fatigue | 3 x Fatigue |
| 4ADB Deadlifts | SetsxRepsWeightTempo | 3 x 153.0.3 | 3 x 153.0.3 | 3 x 123.0.2 | 3 x 123.0.2 | 3 x 103.0.1 | 3 x 103.0.1 | 3 x 83.0.0 | 3 x 83.0.0 |
| 4BBosu sit ups | SetsxRepsWeightTempo | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled |
Day 2. Metabolic conditioning class
Day 3. Anterior program
| Exercise | Week 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | |
| 1AChest Press | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 123.1.2 | 3 x 123.1.2 | 3 x 103.1.1 | 3 x 103.1.1 | 3 x 83.1.0 | 3 x 83.1.0 |
| 1BStanding DB curls | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 101.1.3 | 3 x 101.1.3 | 3 x 81.1.2 | 3 x 81.1.2 |
| 2AIncline DB press | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 101.1.3 | 3 x 101.1.3 | 3 x 80.1.3 | 3 x 80.1.3 |
| 2BLeg raisers | SetsxRepsWeightTempo | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled |
| 3APec deck | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 102.1.2 | 3 x 102.1.2 | 3 x 81.1.2 | 3 x 81.1.2 |
| 3BEzy bar curl | SetsxRepsWeightTempo | 3 x 15Controlled | 3 x 15Controlled | 3 x 12Controlled | 3 x 12Controlled | 3 x 10Controlled | 3 x 10Controlled | 3 x 8Controlled | 3 x 8Controlled |
| 4ASeated DB shoulder press | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 102.0.2 | 3 x 102.0.2 | 3 x 81.0.2 | 3 x 81.0.2 |
| 4BSide plank(L and R) | SetsxRepsWeightTempo | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue | 3 x Fatigue |
Day 4. Metabolic circuit class
Day 5. Posterior program
| Exercise | Week 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | |
| 1AClose grip pulldowns | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 101.1.3 | 3 x 101.1.3 | 3 x 80.1.3 | 3 x 80.1.3 |
| 1BTricep pushdowns | SetsxRepsWeightTempo | 3 x 15Controlled focus on squeeze | 3 x 15Controlled focus on squeeze | 3 x 15Controlled
focus on squeeze |
3 x 15Controlled
focus on squeeze |
3 x 15Controlled
focus on squeeze |
3 x 15Controlled
focus on squeeze |
3 x 15Controlled
focus on squeeze |
3 x 15Controlled
focus on squeeze |
| 2AAssisted chin ups | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 102.1.3 | 3 x 102.1.3 | 3 x 82.1.2 | 3 x 82.1.2 |
| 2BBack extensions | SetsxRepsWeightTempo | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 |
| 3ARing rows | SetsxRepsWeightTempo | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 | 3 x 152.1.2 |
| 3BCuban press | SetsxRepsWeightTempo | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled | 3 x 15Controlled |
| 4ASeatedRow | SetsxRepsWeightTempo | 3 x 153.1.3 | 3 x 153.1.3 | 3 x 122.1.3 | 3 x 122.1.3 | 3 x 102.1.2 | 3 x 102.1.2 | 3 x 81.1.2 | 3 x 81.1.2 |
| 4BCable rope rotations | SetsxRepsWeightTempo | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled | 3 x 20Controlled |