Full body beginner's

A full body program to acclimate both male and female beginners to the gym.

I recommend a 6 min light cardio warm-up pre-workout and 12 min cardio session post workout.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Romanian Deadlift (Barbell)

Dip (Weighted)

Standing Pullover (Cable)

Liu Raises

Bicep Curl (EZ Bar)

Kickstand Squat

Squat (Barbell)

Bench Press (Paused)

Hammer Curl

Tricep Extension (Cable)

Lat Pulldown

Hanging Toes To Bar

Accessory Workout Of Choice

Deadlift (Barbell)

Military Press (Barbell)

Pull Through (Cable)

Glute Bridge (Barbell)

Suitcase Deadlift

Bent Over Row (Barbell, Paused)

Tricep Pushdown (Cable)

Cable Crunch

This week is a deload #1

This week is only necessary if you are still too fatigued from the previous base phase. Skip if not.

This week is a deload #2

Base 1

Base 2

Base 3

Base 4

Peak to test

Peak to test 2

Peak to test 3

Bent Over Row (Barbell)

Test week

Bench Press (Barbell)

Leg Press

Wide Grip Lat Pulldown

0 reviews for Full body beginner's