Beginner Program
Paco Training
Strength & Conditioning, General FitnessNew to the gym and looking for some structure? This program is made for you!
This program consists of a 4 week block with 3 workouts a week that focus on all the essentials movement patterns in the gym (squat, horizontal push, vertical push, pull etc.)
After completion of the program, you will have gained enough proficiency in the main movement patterns to move onto a more advanced program, while maximizing your strength and muscle gains.
A
Barbell Bench Press
3 x 10
B
Romanian Deadlift
3 x 10
C
DB Shoulder Press
3 x 8
D
Leg Extension
4 x 12
E
DB Bicep Curls
4 x 12
F
Strict Lower Hanging Leg Lifts
3 x 10
A
Back Squat
3 x 8
B
Seated Military Press
3 x 10
C
cable flyes
3 x 12
D
Lying Leg Curl
4 x 12
E
spider curls
F
Lat Pulldown
4 x 10
G
Skull Crushers
4 x 12
A
Bent Over Row
3 x 8
B
DB Bench Press
3 x 10
C
DB Lateral Raise
4 x 12
D
Reverse Lunges
2 x 10
E
Seated Row
4 x 10
F
Calf Raise
3 x 12
G
cable crunch
3 x 10
Nicolas Paccaud
I am a young coach who recently graduated University. I have been playing american football for the past six years and I am particularly interested in the coaching of contact athletes. I am very versatile and ready to work with most people, and have notable experience working with special olympics athletes.