This program is built for those just getting started in the gym and who need some guidance. The first two weeks are introductory weeks where you will have two sessions each week covering the fundamental exercises. The last four weeks are going to build off the beginning of the program and start to introduce some barbell work. There will be three sessions per week over this time. These sessions are designed to be fairly quick so you can get in and get out in a timely fashion.
Prep
A
Warm-up
Complete 1-2 rounds of: 20 Jumping Jacks or 2 min jog 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 5 Inchworm Push-ups 5 Groiners (each side)
B1
Goblet Squat
3 x 10
B2
DB Bench Press
3 x 10
C1
Romanian Deadlift
3 x 8
C2
Standing DB Press
3 x 10
D
Dead Bug
3 x 6
Prep
A
Warm-up
Complete 1-2 rounds of: 10 Jumping Jacks or 2 min jog 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 5 Inchworm Push-ups 5 Groiners (each side)
B1
Goblet Squat
3 x 10
B2
Bent Over Row
3 x 10
C1
Split Squat
3 x 8
C2
Pull-Up
3 x 5
D
Side Plank
3 x 0:10
I am a Certified Strength & Conditioning Specialist with a Master's Degree in Exercise Science.