Sample Exercise Program (Beginner)

The Beginner Sample Exercise Program is for those who have little to no experience weight training. The program is designed to teach the user basic movement patterns and how to safely progress strength/endurance levels for a long period of time. Taking your time with this program is critical to building a solid foundation for future weight training programs.

Sample Exercise Program (Beginner Phase 1)

Program Testing

• Watch each video in the program to see proper form
• Warm up each exercise with a weight that will allow you to EASILY perform 10 repetitions with perfect form
• Continually increase the weight by 5-10lbs, with each subsequent test set
• When you have tested with a weight that makes 10 repetitions hard but manageable, use this weight to begin the program
• Repeat this testing protocol for all exercises
• Alternate upper body and lower body exercises when testing
• Keep a written log of the exercises, weights used, sets and repetitions performed

Program Execution  

• Perform this program 3 days per week. Do not train on consecutive days
• After the first training day of 10 repetitions, add 5 pounds for upper body exercises and 10 pounds for lower body exercises for the day of 8 repetitions. Add an additional 5 pounds for upper body exercises and 10 pounds for lower body exercises for the day of 6 repetitions
• Each week add 5 pounds to all upper body exercises and 10 pounds to all lower body exercises from the previous week
• Continue this program until you can no longer safely add weight to the exercises
• Progress to the 2^nd group of 4 exercises
• Follow the same testing protocol as listed above
• Perform the program the in the same manner as the previous program
• Continue this program until you can no longer safely add weight to the exercises
• Progress to the 3^rd group of 4 exercises
• Follow the same testing protocol as listed above
• Perform the program the in the same manner as the previous program
• Continue this program until you can no longer safely add weight to the exercises

Notes:

• This program can last anywhere from 4 weeks to 12 weeks typically
• Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
• The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
• When increasing weight, ALWAYS make sure you can perform the exercise SAFELY

Sample Exercise Program (Beginner Phase 2)

This program is a continuation from Sample Exercise Program Beginner Phase 1

Program Execution  

• Perform 2 sets of each exercise on every training day
• Start with the weight from the previous program that allowed you to perform 10 complete repetitions
• All 3 groups of exercises are to be performed in the same week
• Perform this program 3 days per week. Do not train on consecutive days
• Each week add 1-5 pounds to all upper body exercises and 5-10 pounds to all lower body exercises from the previous week.
• Continue this program until you can no longer safely add weight to the exercises

Notes:

• This program can last anywhere from 4 weeks to 12 weeks typically
• Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
• The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
• When increasing weight, ALWAYS make sure you can perform the exercise SAFELY

Sample Exercise Program (Beginner Phase 3)

This program is a continuation from Sample Exercise Program Beginner Phase 2

Program Execution  

• Perform 3 sets of each exercise on every training day
• Start with the weight from the previous program that allowed you to perform 10 complete repetitions
• Perform this program 3 days per week. Do not train on consecutive days
• Each week add 1-5 pounds to all upper body exercises and 5-10 pounds to all lower body exercises from the previous week.
• Continue this program until you can no longer safely add weight to the exercises

Notes:

• This program can last anywhere from 4 weeks to 12 weeks typically
• Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
• The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
• When increasing weight, ALWAYS make sure you can perform the exercise SAFELY
• When you can no longer safely add weights to each exercise, the program has been completed and the Beginner Phase is complete