The Forge Athlete
Beginner Strength is a 4-days-a-week program aimed at getting you strong in the basic lifts while also getting you jacked.
It is perfect if you have 0.5-2 years of training under your belt, and are looking to take your lifting to the next level.
The rep scheme is straightforward but efficient, using undulating periodization to ensure you keep improving block to block.
It is suitable for the gym going trainee, but also offers variations if you train in a CF box where a lot of the equipment found in big gyms is not readily available.
The training program split is upper-lower with 2 different upper body workouts a week and 2 different lower body workouts a week.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Press
4 x 10
A2
Chin-Up
4 x 10
B1
30 degree incline DB press, neutral
3 x 12
B2
Half kneeling cable row, elbow out
3 x 12
C1
DB Hammer Curls
3 x 15
C2
Dumbbell Skull Crusher
3 x 15
A
Back Squat
4 x 10
B1
Front Foot Elevated Split Squat
3 x 12
B2
45 degree back extension
3 x 12
C1
Calf raises
3 x 15
C2
Reverse Crunch
3 x 15
A1
Bench Press
4 x 10
A2
Chin-Up, Neutral grip
4 x 10
B1
Half Kneeling DB press
3 x 12
B2
1-Arm DB Row
3 x 12
C1
Powell raise on bench
3 x 15
C2
Chest Supported Reverse Flys
3 x 15
A
Deadlift
4 x 6
B1
Box Step Ups
3 x 12
B2
Lying Leg Curl
3 x 12
C1
Dumbbell Walking Lunges
3 x 15
C2
KB Side Bend
3 x 15
