This beginner’s training program consists of 3 workouts per week (M-W-F) or (T-Th-Sa)

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Week 1 workout

Monday

    Warm up for 3-5 minutes by either jumping rope, doing jumping jacks,  using a rower machine or riding a stationary bike
    Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
    Shoulder Press -  3 sets of 12 reps with the barbell

Notes: Rest 60-90 seconds between each set

Wednesday

    Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
    Deadlift – 3 sets of 12 repetitions with the barbell. (see note #2 below)
    Chin ups/pull ups – 3 sets of 8 reps  (see note #3 below if you cant do a chinup yet)

     Note: Take a 60-90 second rest between each set

    Note 2:  To perform the deadlift with just a barbell, you’ll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it.  My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes.  The goal is to simulate the height that the bar would be with real plates on it.

   Note 3: If you can’t complete 8 chinups (most newbies can’t) there are a few ways to get assistance.  Use an assisted chinup machine at the gym which will provide assistance for you and help push you up.  Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!)  You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet.  Your last option is to have a partner hold your feet and help push you up and down.

Friday

    Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
    Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
    Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Notes: Rest 60-90 seconds between each set

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Week 2 workout

Monday

    Warm up  for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
    Deadlift  – 3 sets of 12 repetitions with the barbell.
    Chin ups/pull ups – 3 sets of 8 reps

 Note: Take a 60-90 second rest between each set

Wednesday

    Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
    Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
    Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set

Friday

    Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
    Deadlift – 3 sets of 12 repetitions with the barbell.
    Shoulder Press -  3 sets of 12 reps with the barbell

Notes:  Rest 60-90 seconds between each set