This program is designed for people who are beginners in program and structure for their workouts, but have some experience in overall fitness, as in they're not starting off as a true beginner. They have some strength, they have some body awareness, etc. HOWEVER, this program can be done by true beginners and some intermediate participants. The movements, loading, and sets x reps will change though. This routine is based off a 12 week long program, following a Pull-Push-Legs split. The objective is to focus on linear progression of strength and hypertrophy. You are free to change the sets and rep count for all exercises, as the sessions are meant for 60+ minute long sessions. The standard sets x reps will remain throughout. *Please read the exercise description for the sets x reps, and weight recommendations. You are simply inputting the data yourself in the required fields, to track your progress. You have freedom to adjust all of these factors to help fit it into your schedule, recovery, etc.
A
Deadlift
B
DB Bicep Curls
C
Rear Delt Flyes
D
Hammer Curl
E
Chest-Supported DB Row
A
Bench Press
B
DB Overhead Tricep Extension
C
DB Lateral Raise
D
DB Pec Power Fly
E
Seated DB Press
A
Back Squat
B
Bulgarian Split Squat
C
Goblet Squat
D
Romanian Deadlift (RDL)
B.S. in Kinesiology. Worked in the industry professionally for 8 years. I'm here to get out the necessary fitness-related information out there to everyone. Fitness in theory is simple, implementing it into practice is what can get complicated.
These two things go hand in hand. You're going to have your days where you're not motivated, or disciplined. You'll more of one over the other. Let's make it about changing habits. You can change the timeline for those fitness goals, what matters is effort
Get Welcome To The Gains (Barbell & Dumbbells Only)