Beginner Strength Training Program
Davis Performance and Nutrition-DPN
Strength & ConditioningDiscover the essence of transformative fitness with Davis Performance and Nutrition’s Foundational Strength & Conditioning Program.
Crafted meticulously by Ty, this program is a beacon for beginners, illuminating the path to mastering fundamental movement patterns such as squatting, hinging, lunging, pushing, pulling, and carrying, while bolstering heart health. It’s a deliberate odyssey, not a chaotic rush; our sessions are thoughtfully paced, ensuring a foundational finesse that heralds astounding improvements in appearance, performance, and well-being.
Entrust your journey to our expert hands, where every session is a stepping stone to unlocking your ultimate physical potential.
Full Body Warm-Up
A
1. Foam Roll or light massage gun ( low setting) Hamstrings, Hip Flexors, Lats foam roll thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order.
B1
Goblet Squat
3 x 10
B2
1-Arm DB Row
3 x 10
C1
Single Arm Dumbbell Bench Press
3 x 10
C2
Dumbbell Hip Thrust
3 x 15
D
Stir the Pot
3 x 0:20
E
Double Leg Banded Hamstring Curl
3 x MAX
Conditioning Warm-Up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. 90/90 hip mobility x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get Up
3 x 2
Circuit
C
10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog. 60 seconds of Jumping Rope No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here. For jumping rope you can alternate between double unders, alternating legs, high knees, etc. To scale down, you can do jumping jacks if you are not yet able to jump rope.
Full Body Warm-Up
A
1. Foam Roll or light massage gun ( low setting) Hamstrings, Hip Flexors, Lats foam roll thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order.
B1
Dumbbell Split Squat
3 x 10
B2
TRX Row
3 x 10
C1
Single Arm DB Shoulder Press
3 x 10
C2
Supported Single Leg RDL
3 x 10
D1
Banded Alphabet
3 x 1
D2
Banded Tricep Pushdown
3 x MAX
Warm-Up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. 90/90 Hip Opener x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Circuit
B
10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of KB Suitcase carry (moderate load) (30s each side) No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round).
Full Body Warm-Up
A
1. Foam Roll or light massage gun ( low setting) Hamstrings, Hip Flexors, Lats foam roll thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order.
B1
Goblet Box Squat
3 x 15
B2
45 Degree Incline DB Row
3 x 10
C1
DB Floor Press
3 x 10
C2
Two DB Romanian Deadlift
3 x 10
D
Resistance Band Plank Row
3 x 10
E
Hammer Curl Twist
3 x 10
Ty Davis
Ty holds a BS in Sports and Health Sciences, a MS in Exercise Science: Human Performance, Strength Training and Conditioning, as well as a MS in Exercise Science: Nutrition and Wellness. He is a Certified Strength and Conditioning Specialist (CSCS). He is also a Precision Nutrition Coach, Level-1 and Bioforce Certified Conditioning Coach.
If training is new to you, less is more and learning the foundational movement patterns (squat, hinge, lunge, push, pull, and carry) will not only set you up for long-term success, avoid injury and also improve how you look & feel!
Get Beginner Strength Training Program
Jeff W.
Take that 1st step
Verified Athlete"Ty is very knowledgeable and willing to make a plan that will work for you. All you have to do is follow the plan and it will work. Any issues that came up or if I wanted to try something else Ty was ready to adapt the program to fit it. You definitely need to try his program if you are on the fence"
Brian W.
Massive Improvements
Verified Athlete"I have been on a program from Ty for a couple months. The focus was muscle endurance. However, overall strength has grown as well. Thus far i am down around 20 lbs in 2 months with my clothes fitting better everyday. With a program from Ty you will get out what you put in."
Davis L.
1000 lb Club Once Again!
Verified Athlete"Coach Ty is a motivator and great fitness coach! He's great at finding your physical limits and pushing you through. He's assertive, but not pushy. I highly recommend for anyone looking to get more fit at any level."
