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Mastering the Basics - Beginner Strength

Strong For Life 365

Strength & Conditioning
Coach
Taylor Ramey

Want to start strength training, but have no idea where to start? This is the program for you. 9 weeks of programming designed to familiarize you with the most crucial movement patters used in strength training; squat, hip hinge, press, and row. Set up to be easily repeatable, so make it through once, test your strength, then start back at week 1 to continue your progress.

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TAKE THE GUESSWORK OUT OF TRAINING
Basic effort based programming, along with programmed warm-ups, execution instructions, and mindset tips make this the easiest program on the market to lock into and begin strength training.
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Repeatable
Effort based programming with intelligently placed "deload" or recovery weeks so that you are able to repeat the program with continued results.
Features
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Programming 3 days per week
Three times per week full body workouts make sticking to a solid program easier than ever.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
TrainHeroic makes reading, following, and tracking your program easier than ever! No more PDF files and wasted time!
Equipment
Required
Barbell // Dumbbells // Squat Rack // Adjustable Bench // Bands
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Sample Week
Week 1 of 9-week program
Monday
Squat Focus Strength

Prep

A

Full Body Warm-up

Light stretching of the quads, glutes, hams, pecs, and lats. Then proceed to this circuit of exercises: 3 Rounds Band Pull Aparts x 20 Slow tempo walking lunges w/ torso rotation x 5/side Band Good Mornings x 20

B

Back Squat

4 x 3 @ 7

C

Romanian Deadlift

3 x 8 @ 7

D1

Seated DB Shoulder Press

3 x 12 @ 8

D2

Pull-Up

5 x 5 @ 7, 7, 7, 8, 8

E

Standing DB Curl

3 x 12 @ 9

Wednesday
Bench Focus Strength

Prep

A

Full Body Warm-up

Light stretching of the quads, glutes, hams, pecs, and lats. Then proceed to this circuit of exercises: 3 Rounds Band Pull Aparts x 20 Slow tempo walking lunges w/ torso rotation x 5/side Band Good Mornings x 20

B

Bench Press

3 x 5 @ 7

C1

Walking Lunges

3 x 8 @ 7, 7, 8

C2

Seated Leg Curl

3 x 10 @ 8

D1

Chest-Supported DB Row

3 x 10 @ 8

D2

Dip

3 x 12 @ 8, 8, 9

Friday
Deadlift Focus Strength

Prep

A

Full Body Warm-up

Light stretching of the quads, glutes, hams, pecs, and lats. Then proceed to this circuit of exercises: 3 Rounds Band Pull Aparts x 20 Slow tempo walking lunges w/ torso rotation x 5/side Band Good Mornings x 20

B

Deadlift

3 x 3 @ 6, 6, 7

C

Goblet Squat

3 x 10 @ 8

D1

Incline DB Bench Press

3 x 12 @ 8

D2

1-Arm DB Row

3 x 10 @ 8

E

Seated Incline DB Curls

3 x 12 @ 8, 8, 9

Coach
coach-avatar Taylor Ramey

NASM CPT, Nationally Qualified Bodybuilder and USPA Powerlifter, Marathon/Ultra Runner, My wife's favorite Fit Dad.

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Being Strong For Life starts with Today

Use this program to start a journey that will change the way you feel for the rest of your life. The journey to a healthier and stronger you starts today.

Get Mastering the Basics - Beginner Strength
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Mastering the Basics - Beginner Strength