Bodybuilding Basics: Learn form, Effort, and Progression

The purpose of this program is to ease you into lifting with low frequency, low volume, and high effort training. In these 4 weeks, you will gain a better understanding of how to perform basic functions like a press, a squat, a hip hinge, and a row. The program progresses linearly, meaning you will start at a low rep count until you can take that same weight to a higher rep count, then you will increase weight and restart that cycle. Each week you will focus on one thing: doing better than you did last week. That's it. Utilize the tutorials provided by boostcamp and the notes I've left to succeed in getting bigger, stronger and better. This program lasts for 1 month and should be performed while in some sort of calorie surplus, though a sufficient protein intake is a great place to start if you don't wish to track calories. Have fun, be patient with yourself and enjoy the process!

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Week 1

Week 2

Week 3

Week 4

Try to add a rep session-to-session. 
Each rep is a powerful push, then a slow controlled lowering.

Romanian Deadlift (Dumbbell)

Hack Squat

Seated Hamstring Curl

Leg Extension

Standing Calf Raise

Legs

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Hammer Curl

Bicep Curl (Dumbbell)

Chest and Arms

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

T-Bar Row

Lat Pulldown (Close Grip)

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