This is a no-frills beginners weight training progam to build a solid foundation of strength, power and muscle.
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Squats | 3 | 5-8 | 3 min |
| Bench Press | 3 | 5-8 | 3 min | |
| Chin-up | 3 | 1-15 | 2 min | |
| B | Deadlift | 1 | 5 | 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.
Workout cycle
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.
Accessory exercises
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.
