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
Upper 1.1Lower 1.2OFFUpper 2.1Lower 2.2OFFOFF
Upper 1.1Lower 1.2OFFUpper 2.1Lower 2.2OFFOFF
Upper 1.1Lower 1.2OFFUpper 2.1Lower 2.2OFFOFF
Upper 1.1Lower 1.2OFFUpper 2.1Lower 2.2OFFOFF

Training Program

Upper 1.1SetsRepsTempoRest
A. DB Flat Chest Press
48201060s
B1. Seated DB Overhead Press (Neutral Grip)
38201060s
B2. DB Side Lateral Raise
312-15201060s
C1. Reverse Pull Down
310-12301260s
C2. Seated Cable Row
310-12301060s
D. Hammer Curl
310XXXX60s
E. Triceps Push Down310XXXX60s
Lower 1.1SetsRepsTempoRest
A. Goblet Squat
412211270s
B. Split Squat Front Foot Elevated
312211265s
C. Hip Thrust
312211060s
D1. Lying Leg Curl
312301060s
D2. Seated Calves Raise
315-20301060s
E. Abs Crunch
315XXXX45s
Upper 2.1SetsRepsTempoRest
A1. DB Incline 45 Degree Bench Press
48211075s
A2. DB Chest Supported Row
412201060s
B1. Up Right Row
312XXXX60s
B2. Wide Grip Lat Pull Down
312201060s
C. Zottman Curl
310XXXX60s
E. Plank
345-60sXXXX45s
Lower 2.2 SetsRepsTempoRest
A. DB Romanian Deadlift
315,12,10211165s
B. Leg Press
412201080s
C. Lying Leg Curl
48201060s
D. Leg Extension
48201060s
E. Standing Calves Raise
315301060s
F1: Farmer's Walk
312XXXX45s
F2. Lying Leg Raise
312XXXX45s