6-Week Novice Program

Evans Performance Training

Coach
Liam Evans

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.

benefit-image-0
Simple & Progressive Programming
We go through all of the foundational exercises and progress them in a way that works for novice trainees.
benefit-image-1
Short & Effective
These sessions are designed to get you in and out of the gym in 45 minutes or less. There is no need, especially as a novice, to be training for hours on end. You do not need to do a thousand different exercises to see benefit. We go through through each movement pattern and use the minimal effective dose.
benefit-image-2
Sets You Up for Success
At the end of this 6-week introductory program, you will be in a great position to build off of the fundamental strength you have gained and knowledge of the main exercises you will need to keep progressing. This is just the start, hopefully you will have enjoyed the program and be ready to continue upon completion. Of course I will be happy to coach you along the way!
Features
feature-icon
Programming 3 days per week
Daily strength and skill training that’s accessible and challenging for individuals of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
This is the perfect platform to build off of "Strong Foundations"
Equipment
Required
Barbells // Dumbells
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Wednesday
Week 1 Day 4

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

Coach
coach-avatar Liam Evans

I am a Certified Strength & Conditioning Specialist with a Master's Degree in Exercise Science.

6-Week Novice Program