Mastering the Basics - Beginner Strength
Strong For Life 365
Strength & ConditioningWant 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.
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
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
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
Taylor Ramey
NASM CPT, Nationally Qualified Bodybuilder and USPA Powerlifter, Marathon/Ultra Runner, My wife's favorite Fit Dad.
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.
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