Happy Gains
Strength & ConditioningAre you a beginner that has been floating around machines in a commercial gym, or is not having the knowledge of what to do stopping you from getting to the gym?
Let this program be your introduction! An easy 6 Week Foundations program to not only build you a solid strength base, but to also begin your journey of knowledge and confidence in the gym.
Good luck and enjoy!
4 sessions per week
Must use App app to view and log training
Program Training
A
Box Squat
6 x 5
B
Prone Machine Hamstring Curl
4 x 15
C
Lat Pulldown
4 x 12
D
Incline DB Bench Press
4 x 12
E
Back Extension
4 x 8
A
Trap Bar Deadlift
6 x 5
B
Strict Press
4 x 5
C
Hip Thrust
4 x 12
D
Leg Extension
4 x 12
E1
Plank
2 x 30
E2
Side Plank
2 x 15
A
Smith Machine Back Squat
6 x 5
B
Smith Machine RDL
4 x 10
C
Machine Chest Press
4 x 15
D
Seated Cable Row
3 x 12
E1
Banded Deadbug
2 x 30
E2
Lying Leg Raises
2 x 10
A
Barbell Bench Press
6 x 5
B
Assisted Chin Up Machine
4 x 12
C
Seated Single Leg Press
4 x 12
D1
Hip Adductor Machine
3 x 15
D2
Hanging Knee Hold
3 x 0:20
