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.

Beginner Guide to Muscle Building

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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

How to do a Bench Press

How to do a Bent Over Row

How to do a Deadlift

How to do a Military Press (Overhead Shoulder Press)

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

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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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