Training Program for beginners

This training program is designed to:

  • Introduce your body to physical exercise
  • Strengthen your core and primal movement patterns
  • Develop a strong foundation of muscular endurance
  • Encourage body-wide neuromuscular adaptation
  • Introduce you to a variety of exercises, training equipment, and training splits

It’s very important to start from basic things in doing exercises. So, the beginner program is very important because it will lay a strong foundation upon which you can safely build in the more advanced programs in the complete training system. This strong foundation will protect you from risk of injury. Final expectation of this program should be: to have developed significant strength, muscular tone and muscular endurance.

Twelve week program is divided into four micro-cycles and each cycle is lasting three weeks. Focus on full-body circuit training belongs to the first two micro-cycles. This means whole body will be trained in each workout with a minimal rest between exercises. Third and fourth micro-cycles are based on split training, that means you will be dividing your body and training different parts in different workouts.

Although seems that there are lot of exercises in some of the workouts, you should not be intimidated of this. Exercises will be done with very little rest, so the workouts will be over very quickly.

Suitability

  • Beginners
  • Experienced lifters who haven’t trained for more than three months
  • Lifters with less than three months of consistent weight training experience

 

Instructions

  • All exercises should be completed in the provided order.
  • Use an amount of weight that makes completing the reps challenging.
  • As you get stronger and need to increase the weight, add a maximum of 5 lb or 2.5 kg to upper-body exercises and a maximum of 10 lb or 5 kg to lower-body exercises—just enough to make the rep range challenging again.
  • As you train, try to develop a mental connection with your muscles.
  • Each workout, including warmup and cooldown, should take no longer than an hour.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Once you have completed the beginner weight training program, you must take a deload week (a week during which you must either rest or train lightly). Only then can you move on to the next program.

 

Specific instructions for each micro-cycle are presented below.

Micro-cycle 1: Full-body circuit (3 weeks)

 

  • For micro-cycle 1, you will perform a full-body circuit
  • Complete 2 circuits per workout
  • Complete 3 workouts per week, with at least 1 day of rest between each workout (AXAXAXX, where “A” means workout day and “X” means rest day)
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes between the circuits
  • Each workout should take less than 40 minutes

 

Exercise Reps
Dumbbell squat 15–18
Wide-grip lat pull-down 15–18
Seated or lying leg curl 15–18
Dumbbell bench press 15–18
Machine standing calf raise 25–30
Seated cable row 15–18
Bicycle crunch 15–20
Seated dumbbell overhead press 15–18
Dumbbell curl 15–18
Dumbbell kickback 15–18

Microcycle 2: Full-body circuit (3 weeks)

  • For secon micro-cycle, you will perform another full-body circuit
  • Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)
  • Complete 2 circuits per workout
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes before starting the second circuit
  • Each workout should take less than 40 minutes
Exercise Reps
Barbell squat 13–15
Close neutral grip lat pull-down 13–15
Dumbbell Romanian deadlift 13–15
Push-up (on knees if necessary) 13–15
Dumbbell lunge 13–15
Bent-over dumbbell row 13–15
Seated or lying leg curl 13–15
Dumbbell one-arm overhead press 13–15
Standing dumbbell one-leg calf raise 25–30
Bicycle crunch 20–25
EZ bar curl 13–15

Microcycle 3: Upper–Lower split (3 weeks)

  • For the third micro-cycle, you will perform an upper–lower split. So, you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exercise
  • Recommended workout schedules: ABXABXX or ABX
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Upper Body)
Exercise Sets x Reps
One-arm lat pull-down 2 x 13–15
Seated cable row 2 x 13–15
Barbell bench press 2 x 13–15
Barbell overhead press 2 x 13–15
Cable face pull 2 x 13–15
Triceps rope push-down 2 x 13–15
Dumbbell concentration curl 2 x 13–15
Cable twist 2 x 13–15
Front plank 2 x 45–60 s
s = seconds

 

Workout B (Lower Body)
Exercise Sets x Reps
Barbell front squat 2 x 13–15
Dumbbell rear lunge 2 x 13–15
Barbell Romanian deadlift 2 x 13–15
Seated or lying leg curl 2 x 13–15
Standing dumbbell one-leg calf raise 2 x 20–25
Machine seated calf raise 2 x 20–25
Lying side hip raise 2 x 20–25
Bicycle crunch 2 x 20–25
Lying leg and hip raise 2 x 15–20

Micro-cycle 4: 3-day split (3 weeks)

  • For microcycle 4, you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your core and legs in Workout C
  • Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Back, biceps, core)
Exercise Sets x Reps
Barbell sumo deadlift 2 x 12–14
Medium-grip lat pull-down 2 x 12–14
Cable twisting one-arm row 2 x 12–14
Dumbbell curl 2 x 12–14
Barbell reverse curl 2 x 12–14
Lying side hip raise 2 x 25–30
Bicycle crunch 2 x 25–30
Seated leg raise 2 x 25–30

 

Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Barbell bench press 2 x 12–14
Inline reverse-grip dumbbell bench press 2 x 12–14
Dumbbell one-arm overhead press 2 x 12–14
Dumbbell bent-over lateral raise 2 x 12–14
Cable face pull 2 x 12–14
Diamond push-up (on knees if necessary) 2 x 12–14
Decline dumbbell French press 2 x 12–14
Captain’s chair leg and hip raise (or hanging variation) 2 x 12–14

 

Workout C (Legs and core)
Exercise Sets x Reps
Barbell sumo squat 2 x 12–14
Dumbbell side lunge 2 x 12–14
Weighted one-leg hip thrust 2 x 12–14
Seated or lying leg curl 2 x 12–14
Machine standing calf raise 2 x 20–25
Machine seated calf raise 2 x 20–25
Wheel rollout 2 x 10–15
Cable wood chop 2 x 12–14

Medical disclaimer

For your safety, please consult your doctor before starting the beginner weight training program.