Category:

beginners (usually first gym program).

Purpose:

Usually I gave this program as their first routine in the gym. Main purpose of this program is to increase muscle strength and mass. Due to its shortness (this program can take around 25-30 min) this program can also be used for weight loss. You can start with this strength training and continue by aerobic session (about 30 min for strength training and 20-60 min for aerobic session). It’s preferable to separate aerobic and anaerobic (strength) workout, but this needs more time and not everybody have this option.

Preface:

For a beginner in his/her first two-three month every program will work (by work I mean: increase muscle strength and mass). Therefore not causing injuries should be your first priority. Afterwards your preference should be programs that require such amount of time that you can invest in training.

Routine:

• Warm up (5 min of low – mid intensity aerobic exercises).
• Strength training
  1. Leg press 2-3x15 (two-three sets of 15 repetitions)
  2. Chest/bench press 2-3x15
  3. Lateral pull down or rows 2-3x15
  4. Shoulder press 2x15
  5. Arm curls 2x15
  6. Crunches 2x20
• Cool down (5 min of low – mid intensity aerobic exercises). This part can be substituted by an aerobic session.
• Stretching – invest about 5 min for stretching all body’s main muscle groups. You stretch till you start feeling a little uncomfortable and hold statically in that position. Pre-workout stretching (between warm up and strength training) isn’t mentioned here, I usually add them at a later stage. Duration of stretching: pre-workout: 8-12 sec and post-workout: 20-30 sec. Repeat each stretch several times.

Rest duration between sets:

30-90 seconds. This is a wide range and it’s not critical to stay within the mentioned limits. As you become stronger and working weights grow you’ll need to increase rest duration. But 90 sec will suffice in most cases since you aren’t supposed to reach you maximal working weights.

Initial intention is to execute this workout 2-3 times a week, but modifications for both directions (less than twice a week or more than three times a week) are also possible.

Program goals:

Initial working weights in this program should be comfortable, in other words weight that allow you making required sets and repetitions while feeling medium effort. During first two weeks weight shouldn’t be changed. Afterwards, gradually (and slowly) increase weights. Usually after 8-10 weeks my clients reached the following results (percentages of initial working weight): 190-210% for men and 150-170% for women. By reaching this level this program should be stopped and a more advanced one adopted.

Notes:

• Technique – since this is your first program spend time to learn the correct technique. By technique, I mean not only movements but also execution speed. Apply 24 (for more about execution speed and what is 24 see: Basics->Movement analyze).
• Since this is the first program machines are preferable over free weights.
• Working sets – when you see 2x15 this means two working sets each consisting of 15 repetitions. First workout stage is the warm up. This is total warm up. There are also specific warm ups. Before executing working sets warm up sets precede. These sets are easier than following working sets and weight in these sets usually vary from 50-80% of the weight in the work sets, but there are no weight changes (between sets) bigger than 20kg for upper body exercises and 30kg for lower body exercises. When you just start training one warm up set usually enough. But as weights increase you’ll need more warm up sets. Let’s say your today working sets in squat is 5x160x5 (5 sets, 160kg, 5 repetitions). Than warm up sets might look like: 60x8, 80x8, 100x6, 120x5 and 140x5. To conclude, only working sets are mentioned, warm up sets should be added.
• Presented routine is a sketch. It’s highly recommended to personalize this workout. For example: if you have pains in the lower back region, exercises for strengthening muscles in this area should be considered as an add on for the main routine.