Beginner 3 day per week Gym Program

Program Description

An easy to follow three a week program using machines at the gym. Designed for beginners or those getting used to the gym. Full body workout. What is RPE? RPE (Rating of perceived Exersion) is a way to measure the difficulty of a set. RPE: 10 Could not do more reps or load without form failure 9.5 Could not do more reps, could do slightly more load 9 Could do 1 more rep 8.5 Could definitely do 1 more rep, chance at 2 8 Could do 2 more reps 7.5 Could definitely do 2 more reps, chance at 3 7 Could do 3 more reps 5-6 Could do 4-6 more reps 1-4 Very light to light effort Source: The Muscle & Strength Pyramid: Training book Rules: • Make sure to warm-up before starting your “working” sets • The last set of each exercise is for As Many Reps As Possible (AMRAP) with good form. • If you are able to perform more than 5 reps higher than your previous sets in your AMRAP, please INCREASE the weight/machine number by 1kg for upper body lifts and 2kg for lower body lifts the next day you train that program day. • If your final AMRAP set is more than 10 reps, consider doubling the weight increase. • If you fail to get the prescribed reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10%. • The program can be repeated, with at least 6 weeks minimum recommended.

Program Overview