Starting Strong
Reeves Athletes Edge
This 8 week program is the introduction to training you need.
This program will get you some newbie strength and muscle gains while exposing you to a variety of exercises and sets/rep schemes so you can gain confidence and feel comfortable working out.
Exercise progressions are in place so you can hone your technique on easier exercises and be confident you are lifting well before adding weight and progressing to more challenging movements.
This program isn't just for beginners though, the training methods will be challenging even for those with some lifting experience and would also suit people who have just been winging it and are finally ready to add some structure to their training.
Throughout the program you will come across
- AMRAP sets
- Drop-sets
- Rest-pause sets
- Challenges
- Double-progressions
So you can compete against yourself in every workout, bring out your competitive side and get the most out of your time in the gym.
A1
Squat - Db Goblet Box
3 x 12
A2
DB Bench Press
3 x 15
B1
Row - Chest Supported DA (seated, plate loaded)
3 x 12
B2
Side Plank - Standard
3 x 20
C1
Hip Hinge - Dowel
3 x 12
C2
Hip Hinge - Kneeling Banded + Dowel
3 x 12
C3
Shoulder Press - Db (tall kneeling)
3 x 15
D1
Skull Crusher - Db
3 x 12
D2
Y-Raise - Db (standing)
3 x 15
A1
Leg Press
3 x 12
A2
Bench Press - Incline (plate loaded)
3 x 12
B1
Pull Up - Machine Assisted (Overhand Grip)
3 x 8
B2
Dips - Machine Assisted
3 x 8
C1
RDL - Cable Pull Through
3 x 12
C2
Seated Row
3 x 15
D1
Bicep Curl - Db (standing)
3 x 15
D2
Tricep Pushdown - Rope
3 x 15
A1
Split Squat - Db
3 x 10
A2
1-Arm DB Row
3 x 12
B1
Bench Press - Pin Loaded (seated)
3 x 10
B2
Front Plank - Long Lever
3 x 20
C1
Hamstring Curl - Machine DL (prone)
3 x 12
C2
Knee Extension - Machine DL
3 x 12
D1
Lat Pulldown - Reverse Grip
3 x 12
D2
Shoulder Press - Db SA (half kneeling)
3 x 12
E
Push-Up
@ 2:00
Daniel Reeves
Experienced S&C Coach, Running Coach & Physiotherapist. Daniel has the knowledge and experience to help you get from where you are now to where you want to be.
