Driven - Fitness and Mobility

Weightlifting, Bodybuilding
Coach
Bill Goodwin

This program is built for the new athlete accessing a gym with basic weightlifting equipment.  It is organized around a 5 day week with 3 of 5 days being lifting days and 2 days being cardio/abs days.  Although geared towards younger athletes, it is useful for progressing from bodyweight training to weightlifting or as a regression and deload for more advanced athletes.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Dumbbells // barbells // weight plates // cable machines
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Weightlifting Basics Light Day

A

DB Squat

20, 15, 15, 15

B

Leg Extension

3 x 15

C

Lying Leg Curl

3 x 15

D

DB Bench Press

20, 15, 15, 15

E

1-Arm DB Row

3 x 15

F

Seated DB Shoulder Press

3 x 15

G

DB Bicep Curls

3 x 15

H

Tricep Rope Pulldowns

3 x 15

Monday
Week 1 Day 2

A

Cardio

1 x 20:00

B

Beginner Ab Circuit

3 x 15

Tuesday
Weightlifting Basics Heavy Day

A

Back Squat

15, 10, 10, 10

B

Bench Press

15, 10, 10, 10

C

Lat Pulldown

3 x 10

D

Seated Military Press

3 x 10

E

Barbell Bicep Curl

3 x 10

F

Tricep Pushdown

3 x 10

Wednesday
Week 1 Day 4

A

Cardio

1 x 20:00

B

Beginner Ab Circuit

3 x 15

Thursday
Weightlifting Basics Light Day

A

DB Squat

20, 15, 15, 15

B

Leg Extension

3 x 15

C

Lying Leg Curl

3 x 15

D

DB Bench Press

20, 15, 15, 15

E

1-Arm DB Row

3 x 15

F

Seated DB Shoulder Press

3 x 15

G

DB Bicep Curls

3 x 15

H

Tricep Rope Pulldowns

3 x 15

Weight Training Basics