20 minute to Win It

This program meant for "newbies" or anyone unfamiliar with weight lifting is designed to fit a busy schedule and allow you to feel like you get to learn how to lift, while not needing to workout for 2 hours to achieve results. Only 15-20 minutes are needed, and you should see results. Now remember, this is strength focused. While you might see some hypertrophy, that is not the goal. The goal of this program is to build up a foundation and the strength to carry into other programs later on. 

It is split into three 4-week blocks. They build on each other, and the exercises change in the new block. It is meant to keep building the same muscle groups and give you a chance to learn something new. 

Overall, lifting weights should be enjoyable. Not a chore. Find ways to enjoy it and have fun. After the 12 weeks is over, you should be more comfortable in the gym and feel stronger than you did before. Don't be afraid to chase new goals and keep building!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Trap Bar Deadlift

Chest Supported Row (Dumbbell)

Superman

Squat (Barbell)

Leg Extension

Leg Curl

Leg Day

Single Leg Press

Romanian Deadlift (Dumbbell)

Standing Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Glute Bridge (Dumbbell)

Leg Press

Romanian Deadlift (Barbell)

V-Handle Tricep Pushdown (Cable)

Bent Over Row (Barbell)

Plank with Shoulder Taps

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