Strength for a beginner.
- Goal: building strength
- Technical complexity: medium
- 1 -Day Split
- Duration: 30 – 40 minutes
- 3 times a week
This workout plan was originally created for beginners to increase their basic strength. But of course this is also suitable for someone who has been working out slightly longer than a basic beginner.
The recommended duration of this plan is 3 months.
Perform the workout 3 times a week.
Workout “A”
- Squat 3×5 reps
- Bench Press 3×5 reps
- Deadlift 2×5 reps
Workout “B”
- Squat 3×5 reps
- Barbell Military Press 3×5 reps
- Barbell Bent-over Row 3×5 reps
Before attempting each working set, do a few warmup sets. For example, if the weight you use on a working set during squats is 80 kg / 175 lbs, do the following sets as a warm-up:
- 10 x 20 kg / 45 lbs
- 5 x 40 kg / 90 lbs
- 3 x 60 kg / 130 lbs
whereas the working set would be 3 x 5 x 80 kg / 175 lbs.
Rest 2 – 5 minutes between working sets.
The starting point for the progression trend within this program begins with you selecting a light enough weight that you are most certainly confident with at completing all of the different exercises using clean techniques. Nevertheless, after every single time you complete another workout at the gym, you slightly increase the weight. For example, increase your weight by 2.5 kg / 5 lbs after each time you bench press and deadlift and by 2.5 kg / 5 lbs after every other time for all other exercises. This rate of increase doesn’t sound like much, but even 7.5 kg / 15 lb increments within a week or two can quickly become too heavy to handle.
When the weights have become so heavy that you are unable to complete all of the 3-5 rep sets a couple of times in a row, it’s time to backtrack and use the same set weights that you had previously used a couple of weeks ago. Afterwards, you may once again start increasing the weights of your sets day by day. That way, you can top your set records more than once during the 3 month span.
When training with this plan, it’s important to write down the weights used and keep track of your progress in order to determine when it’s time to reduce the set weight once again.
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Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
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Looking for a different type of workout plan?
Source: http://www.pakkotoisto.com/aloittelijoiden-osio/73043-starting-strength-1-jakoinen-perusohjelma-aloittelijalle/
