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Begin­ners Gym train­ing guide: a 4 week plan

This is a gen­er­al, begin­ners guide to train­ing at the gym.

Week 1: 3 days a week, 3 reps each, REVERSE PYRAMID
Week 2: 4 days, two day train­ing split, REVERSE PYRAMID
Week 3: 6 days, 3 then 3 days, 8 – 15 reps range
Week 4: 4 day train­ing, hit­ting each body part

More info here


In week 1 we focus solely on get­ting used to basic moves. You’ll begin the pro­gram with a full-body train­ing split, mean­ing you’ll train all major body­parts in each workout (as opposed to “split­ting up” your train­ing). Train three days this first week, per­form­ing just one exer­cise per body­part in each ses­sion. It’s import­ant that you have a day of rest between each workout to allow your body to recov­er.

WEEK ONE

1 Monday Full Body    
2 Tues­day rest    
3 Wed­nes­day Full Body    
4 Thursday rest    
5 Fri­day Full Body    
6 Sat­urday rest    
7 Sunday car­dio

DAY 1, 3, 5 : FULL BODY

 Sets

 Reps

1 Dumbell Bench Press 3 sets 8/​10/​12  
2 Lat pull­down 3 sets 8/​10/​12  Step image 1
3 Over­hand dumb­bell press 3 sets 8/​10/​12  
4 Leg press 3 sets 8/​10/​12  Image result for leg press
5 Lying leg curl 3 sets 8/​10/​12  Image result for lying leg curl
6 Rope press­down 3 sets 8/​10/​12  Step image 2
7 Bar­bell biceps curl 3 sets 8/​10/​12  
8 Stand­ing calf raise 3 sets 8/​10/​12  Image result for STANDING CALF RAISE
9 Crunch 3 sets 15  Image result for crunch exercise

 

Next Post: Begin­ners Gym train­ing guide: Week 2

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