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December 11, 17

Strength training program for beginners

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

 

TAGS #beginner #Strength training #weights #Workout

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