Beginner Work Capacity Building

Program Description

This program targeted toward complete beginners to lifting in order to build up muscular endurance to handle more work (volume x load) in the future. Linear progression with RPE based loading. For the main lifts, 8x8 Rep Scheme with a 3 second eccentric tempo. Accessory lifts are at a higher intensity to induce a stress stimulus close to or at failure. Simple structure and efficient use of time are the core principles of the program. While the 8x8 rep scheme seems like a lot of volume it is only applied to a small selection of exercises in order to keep the overall daily volume lower for beginners and reduce the amount of accumulating fatigue day to day. The optimal schedule for the week is MON,TUES,REST,THURS, FRI Try to keep rest periods short (under 1 Minute) The days are mapped to the 4 main functional patterns: Hinge Push Squat Pull

Program Overview