Strength Workout Template for Beginners (2024)
This is the type of program that I would write if I had a young athlete, or a beginner in the gym. I like using full body workouts in the beginning because they are efficient and easy to plan and recover from.
Beginner workouts should set the athletes up for success, to do that we want to make them as straightforward as possible. To progress in these workouts I want my athletes keeping the repetitions the same throughtout the program, and adding weight to each exercise if possible every day.
Here is the general outline of the program:
A - Compound lower body lift - 5x5
B - Compound upper body lift - 5x5
For assistance work I would recommend to keep them unilateral, so using one hand of a leg at each time.
D1 - Assistance lower body push - 3x8 either horizontal or vertical
D2 - Assistance Lower body push - 3x8
C1 - Assistance upper body pull 3x8-10
C2 - Assistance upper body push - 3x8
D1 - Accessory work - 2-3 sets of 12-15 reps
D2 - Accessory work - 2-3 sets of 12-15 reps
D3 - Accessory work - 2-3 sets of 12-15 reps
00:00 - Intro
00:55 - Workout Template
01:24 - Lower Compounds
01:43 - Upper Compounds
01:56 - Assistance Lifts
03:16 - Accessory Work
03:32 - How To Progress
03:57 - How To Choose Weight
04:33 - When To Change Program
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