This is a no-frills beginners weight training progam to build a solid foundation of strength, power and muscle.
|Bench Press||3||5-8||3 min|
|Overhead Press||3||5-8||3 min|
|Barbell Row||3||5-8||2 min|
Beginner Weight Training Instructions
Frequency of workouts
Perform workout A or B three times a week on nonconsecutive days, for example, workout every Monday, Wednesday, Friday.
Alternate the workouts between days and weeks, for example, Monday: Workout A, Wednesday: Workout B, Friday: Workout A. The following week would then become Monday: Workout B, Wednesday: Workout A, Friday: Workout B.
Duration of workouts
Each workout will last approximately 30-40 minutes.
Apply the progressive overload approach (increasing the weights used each workout, as you gain strength) for 6-8 weeks, then take one week off for recovery.
You can add additional exercises depending on your goals and physical capabilities, such as, barbell curls, calf raise, or stiff-legged deadlift.
Expectations of the program
If the progam is appropriately followed and combined with a proper diet and adequate sleep, you can expect to see increases in strength and muscle mass.