A Sample Beginners Strength Programme

A Step-By-Step Guide Article


When To Train:

• Monday = Programme A
• Tuesday = Rest
• Wednesday = A
• Thursday = Rest
• Friday = A
• Saturday = Rest
• Sunday = Rest

What To Do:

• Power Max = 70% To 75%

• Sets = 3

• Reps = 10

Programme A:

Warm Up - Rower

1. Flat Bench Press
2. Reverse Grip Pulldowns
3. Lying Leg Press
4. Lying Leg Curls
5. Barbell Curls
6. Dumbbell Shoulder Press
7. Tricep Dip Machine
8. Standing Calf Raises
9. Back Extension Machine
10. Rotary Torso Machine
11. Cable Crunches - Upper And Lower

Cool Down - Stationary Bike

Things To Consider:

• This is a sample of a very basic beginners strength programme so you need to make sure that you choose the appropriate exercises. This means that the most advanced exercise such as, Dips, Bent Over Barbell Rows, T Bar Rows, Squats, Hack Squats, Incline Leg Press, Press Behind The Neck, or Stiff Legged Deadlift are not given. As with all programmes you need to undertake an appropriate progression which will guarantee safety as well as the maximum possible results.

• In a beginners strength programme a total body workout is given using only one compound (no isolation exercises – except for highly advanced sport specific reasons in which extreme care must be taken) exercise per body part. As a result, no isolation exercises have been given as this is only a beginners strength programme.

• To warm up you perform 1 or 2 light sets using exactly the same exercise that you are about to perform.

• An upgrade would see more advanced exercise choices given in addition to performing two exercises for each of the main body parts.

• Train 3 days a week.