Strength Program Phase 1

Guide

The following program is designed for the novice and experienced lifter.  It's getting back to basics with the movements that have been proven to outlast fads and gimmicks.  The squat, bench press, deadlift, overhead press and all of their variations have been proven to add strength, improve health, and improve aesthetics over the past 100 years.

Many people have the goal of coming to the gym to look better.  The problem with this approach: it's not a tangible goal from workout to workout, there is little to keep you motivated from day to day.  It is human nature to compete and improve, whether with ourselves or other people.  With strength training, we can see this improvement day to day with the increase of weight on the bar especially if you are a novice.  After learning the movements and increasing tension in the muscles, noticeable differences in size and aesthetics will come.

key

3X12 = 3 sets of 12 reps

B1, B2 = To be done as a superset.  Back to back movements.  Do not start on the next set until both B1 and B2 are completed. 

Alt = Alternating

BB = Barbell

DB = Dumbbell

30s = 30 seconds

Week 1

Focus:  The first week of the program is to help get you acclimated to lifting.  Practicing perfect form with all of the lifts will be the primary focus for the week.  Abs, glutes,  and upper back should all work together to hold a stable posture with all of the movements.  

Rest:  30s-60s rest in between each set

Weight:  Choose a weight that allows you to keep control of the movement throughout the set.  No grinding out reps, think about accelerating the weight up.  Your last rep should look like your first rep.

 

Monday

A.  Goblet Squat                                                 3X12

B.  BB Romanian Deadlift                                   4X8

C.  Alt Walking Lunge                                         3X6/leg

D.  Plank                                                             3X30s

Tuesday

A.  BB Bench Press                                             3X12

B1.  Incline DB Bench Press                                3X12

B2.  Lat Pulldown                                               3X12

C.  Alt DB Overhead Press                                  3X8/arm

Thursday

A.  BB Deadlift                                                    3X8

B.  Step Up                                                         3X8/leg

C.  X-Band Walk                                                 3X10/leg

D.  Lying Leg Raise                                             3X10

Friday

A.  BB Overhead Press                                        3X8

B1.  Push Up                                                       3X10

B2.  Seated Cable Row                                        3X10

C.  Band Pull Apart                                             3X12

Week 2

Monday

A.  Back Squat                                                     5X5

B.  BB Romanian Deadlift                                   4X8

C.  DB Alt Walking Lunge                                    3X6/leg

D.  Wheel Rollouts                                              3X5

 

Tuesday

A.  BB Bench Press                                              5X5

B1.  Incline DB Bench Press                                 3X12

B2.  Lat Pulldown                                                3X12

C.  Alt DB Overhead Press                                   3X8/arm

 

Thursday

A.  BB Deadlift                                                    5X5

B.  DB Step Up                                                    3X8/leg

C.  Goblet Squat                                                 3X10

D.  Hanging Leg Raise                                         3X8

 

Friday

A.  BB Overhead Press                                        5X5

B1.  Push Up                                                       3X10

B2.  Seated Cable Row                                       3X10

C.  Band Pull Apart                                            3X12

Week 3

Monday

A.  Back Squat                                                    5X6

B.  BB Romanian Deadlift                                  4X10

C.  DB Alt Walking Lunge                                   3X8/leg

D.  Wheel Rollouts                                             3X6

 

Tuesday

A.  BB Bench Press                                             5X6

B1.  Incline DB Bench Press                               4X10

B2.  Lat Pulldown                                              4X10

C.  Alt DB Overhead Press                                 3X10/arm

 

Thursday

A.  BB Deadlift                                                   5X6

B.  DB Step Up                                                  3X10/leg

C.  Goblet Squat                                                3X12/leg

D.  Hanging Leg Raise                                       3X10

 

Friday

A.  BB Overhead Press                                       5X6

B1.  Push Up                                                      3X12

B2.  Seated Cable Row                                      3X12

C.  Band Pull Apart                                           3X12

Week 4

Monday

A.  Back Squat                                                   5X7

B.  BB Romanian Deadlift                                 4X10

C.  DB Alt Walking Lunge                                 3X8/leg

D.  Wheel Rollouts                                           3X6

 

Tuesday

A.  BB Bench Press                                            5X7

B1.  Incline DB Bench Press                              4X10

B2.  Lat Pulldown                                             4X10

C.  Alt DB Overhead Press                                3X10/arm

 

Thursday

A.  BB Deadlift                                                  5X7

B.  DB Step Up                                                  3X10/leg

C.  Goblet Squat                                                3X12/leg

D.  Hanging Leg Raise                                        3X10

 

Friday

A.  BB Overhead Press                                       5X7

B1.  Push Up                                                      3X12

B2.  Seated Cable Row                                      3X12

C.  Band Pull Apart                                            3X12

Week 5

Monday

A.  Back Squat                                                  3X6

                                                                         2X5

                                                                         2X3

                                                                        

B.  BB Romanian Deadlift                                 5X8

C.  DB Alt Walking Lunge                                 4X6/leg

D.  Wheel Rollouts                                           4X6

 

Tuesday

A.  BB Bench Press                                          3X6

                                                                        2X5

                                                                        3X3

 

B1.  Incline DB Bench Press                             5X8

B2.  Lat Pulldown                                            5X8

C.  Alt DB Overhead Press                               4X8/arm

D.  Band Pull Apart                                          3X12

 

Thursday

A.  BB Deadlift                                                  3X6

                                                                         2X5

                                                                         2X3

 

B.  DB Step Up                                               4X8/leg

C.  Goblet Squat                                            4X10/leg

D.  Hanging Leg Raise                                    4X10

 

Friday

A.  BB Overhead Press                                      3X6

                                                                         2X5

                                                                         2X3

 

B1.  Push Up                                                   4X10

B2.  Seated Cable Row                                   4X10

C.  Band Pull Apart                                         3X12