BASIC PROGRAM

WHAT’S IN IT FOR YOU
If you’re just getting starting with Resistance Training, this is a perfect program to introduce your body to compound movements and working with free weights.
Basic techniques learnt from this program will assist you in train more complex exercises more efficiently and avoid injures.
WHAT YOU’LL GET
Belly Breathing techniques
Scapula Movements
Hip Hinge techniques
DURATION: 4 weeks

Training Matrix

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
SMsHHMsOFFSMsHHMsOFFOFF
Day 8Day 9Day 10Day 11Day 12Day 13Day 14
SMsHHMsOFFSMsHHMsOFFOFF

Training Program

SMsSetsRepsTempoRestExercise Video
A1. Press - Flat - DB - Neutral410-12401060s
A2. Row - Seated - Close - Neutral410-12301160s
B1. Press - Seated - DB - Neutral410-12401060s
B2. Pulldown - Seated - Medium - Neutral410-12301160s
C1. Powell Raise - on Floor - One Arm - DB - Neutral310-12401030s
C2. Trap 3 Raise - Mid Pulley - One Arm - Neutral310-12401030s
HHMsSetsRepsTempoRestExercise Video
A. Hip Hinge Variations410-12401060s
B1. Squat - Goblet - DB410-12301060s
B2. Romanian Deadlift Variations410-12401060s
C1. Step-up Variations310-12101045s
C2. Good Morning Variations - Standing310-12301045s