2015

Strength Foundations: Beginner Weight Training Program with Videos

Strength Foundations: Beginner Weight Training Program with Videos
After being recently featured as the Coach of the Day on Coach.me , I had a number of people ask for more details on the " Beginner Weight Training Program ". The following is an instructional resource guide of exercise videos found in the post entitled the  Beginner Guide to Muscle Building: Training, Diet and Recovery.

[caption id="attachment_17417" align="aligncenter" width="660"] Beginner Guide to Muscle Building Click here to check out the original post.[/caption]

Beginner Weight Training Program with Alternating Workouts and Videos


Workout Day A

  1. Squat (quads dominant)

  2. Bench press (horizontal push)

  3. Bent over barbell rows (horizontal pull)


Start with 5 sets of 5 reps. This is to help you build strength and a solid foundation for progressive overloading in the future. After 4-8 weeks, depending on how fast your body adapts/if you meet a plateau, switch it up and do 3 sets of 8 – 10 reps for a focus on muscle size.

**Simply alternate these two workouts with at least one day of rest in between.

An example:

Week 1: A, B, A

Week 2: B, A, B

Workout Day B

  1. Deadlift (hip/ham dominant)

  2. Military press (vertical push)

  3. Pull ups (vertical pull)


Start with 5 sets of 5 reps. This is to help you build strength and a solid foundation for progressive overloading in the future. After 4-8 weeks, depending on how fast your body adapts/if you meet a plateau, switch it up and do 3 sets of 8 – 10 reps for a focus on muscle size.

**Simply alternate these two workouts with at least one day of rest in between.

An example:

Week 1: A, B, A

Week 2: B, A, B

Beginner Weight Training Program with Videos


How to Back Squat like a boss


https://www.youtube.com/watch?v=Vm7fQIqM9XU

How to do a Bench Press


https://www.youtube.com/watch?v=rT7DgCr-3pg

How to do a Bent Over Row


https://www.youtube.com/watch?v=YCg1YxMt3oY

How to do a Deadlift


https://www.youtube.com/watch?v=qCGtwPhfGf4

How to do a Military Press (Overhead Shoulder Press)


https://www.youtube.com/watch?v=P55hWM7RHYY

How to do Pull-ups (Assisted, strict and variations)


https://www.youtube.com/watch?v=SKIyPKovnWg

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Continue the workout even when you don't have equipment. Free guide of 99 workouts - No equipment required! 


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