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 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Upper 1.1 | Lower 1.2 | OFF | Upper 2.1 | Lower 2.2 | OFF | OFF |
| Upper 1.1 | Lower 1.2 | OFF | Upper 2.1 | Lower 2.2 | OFF | OFF |
| Upper 1.1 | Lower 1.2 | OFF | Upper 2.1 | Lower 2.2 | OFF | OFF |
| Upper 1.1 | Lower 1.2 | OFF | Upper 2.1 | Lower 2.2 | OFF | OFF |
Training Program
| Upper 1.1 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A. DB Flat Chest Press | 4 | 8 | 2010 | 60s |
| B1. Seated DB Overhead Press (Neutral Grip) | 3 | 8 | 2010 | 60s |
| B2. DB Side Lateral Raise | 3 | 12-15 | 2010 | 60s |
| C1. Reverse Pull Down | 3 | 10-12 | 3012 | 60s |
| C2. Seated Cable Row | 3 | 10-12 | 3010 | 60s |
| D. Hammer Curl | 3 | 10 | XXXX | 60s |
| E. Triceps Push Down | 3 | 10 | XXXX | 60s |
| Lower 1.1 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A. Goblet Squat | 4 | 12 | 2112 | 70s |
| B. Split Squat Front Foot Elevated | 3 | 12 | 2112 | 65s |
| C. Hip Thrust | 3 | 12 | 2110 | 60s |
| D1. Lying Leg Curl | 3 | 12 | 3010 | 60s |
| D2. Seated Calves Raise | 3 | 15-20 | 3010 | 60s |
| E. Abs Crunch | 3 | 15 | XXXX | 45s |
| Upper 2.1 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. DB Incline 45 Degree Bench Press | 4 | 8 | 2110 | 75s |
| A2. DB Chest Supported Row | 4 | 12 | 2010 | 60s |
| B1. Up Right Row | 3 | 12 | XXXX | 60s |
| B2. Wide Grip Lat Pull Down | 3 | 12 | 2010 | 60s |
| C. Zottman Curl | 3 | 10 | XXXX | 60s |
| E. Plank | 3 | 45-60s | XXXX | 45s |
| Lower 2.2 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A. DB Romanian Deadlift | 3 | 15,12,10 | 2111 | 65s |
| B. Leg Press | 4 | 12 | 2010 | 80s |
| C. Lying Leg Curl | 4 | 8 | 2010 | 60s |
| D. Leg Extension | 4 | 8 | 2010 | 60s |
| E. Standing Calves Raise | 3 | 15 | 3010 | 60s |
| F1: Farmer's Walk | 3 | 12 | XXXX | 45s |
| F2. Lying Leg Raise | 3 | 12 | XXXX | 45s |
